WOD
Warm-up
Dynamic Warm-up/Stretches
Perform 6reps of the following movements:
- Kang Squats
- Hang High Pull
- Hang Muscle Snatch
- OHS
- Hip Power Snatch
- Hang Power Snatch
Strength
Every 2 Minutes x 6 Rounds (12 Minutes):
1 Power Snatch
1 Overhead Squat @ 22X1
Last 2 sets to be fairly challenging (RPE 8).
Sample weight progression (in %):
50/60/65/70/75/80
Conditioning
For Time:
15-12-9-6-3
Deadlift (115/95) | (185/135)
Burpee Over Bar | Bar Facing Burpees
2 Minute Rest, then…
15-12-9-6-3
Hang Power Clean (95/65) | (135/95)
Bodyweight Box Step Ups (24/20)*
*L+R=1