A.Snatch Gauntlet:
1 snatch EMOM
*starting at 65%- Men add 10lb per set, Women - 5lb per set up to a 1 RM
B.1 Back Squat
*Find a 1 RM
WOD
As Many Rounds and Reps as possible in 12 minutes:
8 Kipping Handstand Push-Ups
16 Wall Ball Shots @ 20/14 lbs
36 Double-Unders/ 72 singles = 36 du
WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b
PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
