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 movement, hitting full hip extension in each lift, and pulling yourself into the receiving position.
– Go lighter if needed to maintain sound mechanics and work technique.
WOD
RX
For time:
40 box jump-overs (20/24 in)
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
Step down from the box.
SCORE:
TOTAL TIME
LEVEL2
For time:
40 box jump-overs (20/24 in)
20 pike push-ups
30 box jump-overs
15 pike push-ups
20 box jump-overs
10 pike push-ups
10 box jump-overs
5 pike push-ups
Step down from the box.
SCORE:
TOTAL TIME
Level3
For time:
20 box step-overs (20/24 in)
20 hand-elevated push-ups
15 box step-overs
15 hand-elevated push-ups
10 box step-overs
10 hand-elevated push-ups
5 box step-overs
5 hand-elevated push-ups
Step down from the box.