In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 5 min empty bar skill with coach and 10 min work up of singles of this complex: 1 Power Snatch + 1 Overhead Squat.
Fitness: Join in on empty bar skill work, then 10 min work up of this complex: 1 Power Clean + 1 Front Squat + 30 mountain climbers. Use weight achieved to decide on WOD weight.

Part 2 – Conditioning: “Leftovers”

Performance: 3 RFT of –

  • 15 Box Jumps (24/20″)
  • 9 Overhead Squat (115/75lb)
  • 3 Muscle-ups

Rest 45 seconds between rounds

Fitness: 3 RFT of –

  • 15 Box Jumps
  • 12 FSQ
  • 6 C2B Pull-ups (or progressions of your pull-up)

Rest 45 seconds between rounds 

 

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