MON19JUN2017

WOD

Strength
Hang Snatch:
60/4, 70/3, 75/3, 80/2, 85/1*2 sets

Conditioning
AMRAP in 12 min:
12 Bearhug Lunges (35/25 plate)
18 KB Swings (53/35)
12 C2B Pullups | R+ 4 MU

Extra

Before
FS: APRE – 2 more weeks of 6s, stay with it!
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

30 freestanding tripod pos. leg lifts
*start in perfect HS tripod position, hinge only at hips and then return
*don’t lose connection hip to shoulder

5 sets
-5 light jerk grip OHS (stacked wrist to hip, sacrifice depth before position)
-5 strict hspu (replicate connection)

After
-4 min. tabata – hanging L-sit hold

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