WOD
Strength
12 min technique work on Snatch or Clean
*use this time to work on the same movement and weight you are going to use during the metcon
Conditioning
10 min. climb the ladder:
1 Strict Pullup
1 Full Clean (135/95)
2 Strict Pullup
2 Full Clean (135/95)
…and so on
R+ 12 min. climb the ladder:
1 Ring MU
1 Full Snatch (135/95)
2 Ring MU
2 Full Snatch (135/95)
…and so on
Extra
12 min. to find max Power Snatch
12 min. to find max Clean + 2 FS + Jerk
For time
-20 kipping HSPU (Open standard)
Rest 1:1
-10 strict HSPU
Rest 1:1
-20 kipping HSPU