SAT06MAY2017

WOD

AMRAP in 18 min, in teams of 2, alternating complete rounds:
12 Deadlift (185/135)
12 Wallballs (20/14)
100M Sprint

EXTRA

Before Conditioning
20 min. clock:
-8 min. EMOM – 2 snatch pull to explode + Hang snatch – starting around 40% and building
Rest 2 min.
-5 min. EMOM – 1 Full snatch, building with no misses
-Rest 1 min.
-Min. 16-20: Drop to 30% of heaviest weight of day and complete 4 min. AMRAP:
Max UB hang power snatch (grip!)
3 wallwalks

20 hollow rocks + 20 V-ups

10 Reps
1= 2 Burpee TTB + 2 Burpee Bar MU

After
3 rounds not for time
-50m OH KB carry e/arm
-15 weighted situps

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