WOD
Strength
Hang Snatch (above knee): 50/3, 60/2, 70/2, 75/2, 80-88/1*4
Conditioning
AMRAP in 22 min, in teams of two, alternating complete rounds (or rest 1:1):
10 Wallballs (20/14 | R+ 30/20)
100M Run
10 Toes to Bar
Extra
Before
FS: APRE –
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#
5 min. EMOM – 3 wall walks (stay perfectly piked)
6 sets – 20′ HS walk to wall, set straight body and hold for 15 sec. on wall
After:
4 rounds
-60 sec. weighted plank
-20 Double Kb russian swings (35/25)