MON17JUL2017

WOD

Strength
2 Position Snatch (below knee + floor): Build to max for the day

Conditioning
AMRAP in 11 minutes:
300M Run
8 Strict Pullups
15 Russian KB Swings (70/53)

Extra

Before
FS: APRE –
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
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
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

4 attempts- max freestanding tripod HSPU hold

14 min. EMOM
4 strict HSPU facing wall
8 kipping HSPU facing away (open standard)

After
60 strict knees to elbows

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