Warmup
Strength 6-8 sets 12:00 min 75-90%
1 snatch pull
1 power snatch
Chest To Bar Pull-Up Conditioning
On the 2:00 x 5 Sets:
1 Unbroken Set of Chest to Bar Pull-ups
Recovery Row /bike With Remaining Time
Wod
AMRAP 9:
21 Kb swings 53/35
15 Toes To Bar
9 Power Snatches
Barbell: 115 / 85 lb
level 2 95/65
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
