WOD
Strength
Snatch Technique: Build to workout weight and complete 5 sets of 3
Conditioning
In teams of two, 4 Rounds for Time, alternating movements:
5 Full Snatch (115/85)
12 Burpee Box Overs (24/20)
10 Strict HSPU
Midline-After
Accumulate
80 empty bar RDL
80 weighted situps
Extra
20 min clock:
5 min. to find Max Squat clean thruster from an empty bar
5 min. to find Max Clean and Jerk
5 min. to find Max Clean
Rest 1 min.
Min. 16-20 – Drop to 50% of heaviest Clean and Jerk of day and complete 4 min AMRAP of:
3 Clusters (squat clean thruster)
12 GHD situps
3 sets:
3 strict Hollow ring pullups + 15 sec. hollow hold
5 sets – all w/ towel b/n feet:
5 H/A kips on rings + 3 ring MU + 3 H/A kips on rings
*scale with chest to ring pullups w/ false grip – big kip!