WOD
5 Rounds for Time:
200M Run
8 Ground to Overhead (135/95)
Extra
Hang Snatch: 12 minutes to find heavy double or work on technique
8 min. Every 30 sec.
1 snatch pull to explode + 6 sec. lowering @ 90%
*snatch pull to explode is a controlled/perfect pull to the pocket, no arms, swinging back etc…
12 min. Every 90 sec.
5 deep box/bench dips (stay connected hip to shoulder) + 4 kipping HSPU w/ 2 sec. tempo descent + 10 sec. HS hold on wall
After
3 sets – 2 min. double KB front rack hold (70/53s)