Fri -yahhhh!! 09032021

Warmup

Gymnastics

Strict HSPU

15-10-5

Or

10-5-5 strict / 15-10-5 kip

Unbroken sets

Rest 2:30

Repeat

STRENGTH

Power Snatch ( unbroken )

10 reps@ 65

8 reps @ 70

6 reps @ 75

4 reps @80

2 reps @85

WOD

3 rds

400 m run

25 ft front rack lunge 2 kB or dB 53/35

7 ring muscle ups

25 ft oh lunge 2 kB or dB 53/35

Level 2

3rds

300 m run

25 ft walking lunge

6 ring rows 6 dips

25 walking lunge