Warmup
On The 0:00..."One Too Many"
For Time (12:00 Time Cap):
50 double unders
10 Power Snatches 95 / 65 lb
21 Toes to Bar
50 Double-Unders
10 Power Snatches 95 / 65 lb
15 Chest To Bar Pull-Ups
50 Double-Unders
10 Power Snatches 95 / 65 lb
9 Bar Muscle-Ups
On the 12:00... Power Snatch
8:00 to Build to a Heavy Single
Xtra Midline Conditioning
Not for Time:
27-21-15:
Assault Bike Calories
GHD Sit-Ups
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
