WOD
A) Back Squat 4×5@65-70%
2 min rest between sets
B) 5 Rounds for times:
8 Push Press (115/75)
12 KB Swing (53/35)
200m run
Rest 60 sec
COMP
Strength:
A) Power Snatch + Snatch: 4×1+2@70%
rest 2 min
B) Back Squat 4×2.2.2 clusters (65%,70%, 75%)
rest 8 sec between doubles, 2 min rest between sets
C) EMOM x 8 min:
Odd Min: 6-8 weighted Strict Supinated Pullups
Even Min: Max HS Hold (up to 30 sec), hold free-standing if possible
D) Group WOD Metcon