WOD

Fitness/Performance

Strength

12 Min to Establish 1 RM Muscle Snatch

“Helen”

3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

Competition

BBG

Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85%

Then, when the clock hits 5:00-
3:00 to complete 3 X ME UB (unbroken) Snatches @ 75%
Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Skill/Midline

1a) 3XME UB T2B – rest 60 sec.
1b) 3X60 Sec. of Freestanding Handstand Holds – rest 60 sec.
1c) 3X15 GHD Hip Extensions – very heavy, rest 60 sec.

Conditioning

“Helen”

3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups