In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Snatch – Max unbroken touch and go reps at 60% 1RM

Fitness: Push press – Max unbroken rebounding reps at RPE 6 (for 1 rep)

Part 2 – Conditioning: “Kay See”

Performance: For total time

4 rounds of –

  • 200m Run
  • 5 Hang Power Snatch (135/95lb)
  • 10 Wall Ball (20/14lb)

–Rest 2 min, then —

4 rounds of –

  • 5 Overhead Squat (135/95lb)
  • 5 Toes-to-bar

Fitness: For total time –

4 rounds of –

  • 200m Run
  • 5 Hang Power Clean @RPE 7
  • 10 Wall Ball

–REST 2 min, then —

4 rounds of –

  • 5 Front Squat (same BB)
  • 10 Kipping knee raise

 

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