WOD
6 Rounds for Time:
8 Power Snatch (95/65)
100M Sprint
6 Dball Over the Shoulder (80/50)
2 Min Rest
Extra
3 pos. clean – Above knee, below knee, 1″ off ground
-max for complex in 11 min.
*rest 2 min. THEN @70% of today’s complex complete 15 full cleans AFAP
Deadlifts from 3″ deficit – Warmup to 80% and perform 1 rep every 20 sec. for 8 min.
*be smart and scale weight if deficit pull is challenging
3 min – Every 30 sec:
6 UB TTB
rest 2 min.
3 min – Every 30 sec:
5 kipping pullups
rest 2 min.
4 min – Every 30 sec:
4 CTB (Butterfly if able)
After
ab wheel: 5 sets of 6+15 sec. extended hold
**after each set immediately rollover and perform 15 arch ups