WOD
_____________________________________
Barbell
A) Power Snatch + Hang Squat Snatch – work to a heavy set
B) Strict Pull-ups 5×5
C) Double or Triple-unders (attempts) – 5×10
__________________________________________________
Foundations
For time: Partner WOD / 1 works, 1 rests (20 cap)
50 Hollow Rocks
40 Hand Release Push-ups
30 Front Squats 95/65/45
20 Box Jumps, 20″
10 Laps around the building
20 Box Jumps
30 Front Squats
40 Hand Release Push-ups
50 Hollow Rocks
*Every minute on the minute starting at 1:00, both partners do 3 burpees except during the run
Conditioning
For time:
150 Double-unders
90 WBS
45 T2B
Competition
5 Squat Clean & Jerk 205/135/105
5 Rounds of Cindy
Run 1600m or Row 2K
5 Rounds of Cindy
5 Squat Clean & Jerk 205/135/105