WOD
Barwork & Accessory
A) Snatch High Pull + Hang Squat Snatch + Snatch Balance, 1-1-1-1-1
B) GHD Sit up, 5 x 5-10
-then
C) EMOM x 7 – Snatch High Pull + Hang Squat Snatch + Snatch Balance @ 80% of 1 RM
_________________________________________________________________________
Foundations
3 RFT / 15 cap
10 Front Squats, 95/65 | 75/55
20 Reverse Hypers
30 Box Step Ups, 20″
10 Front Squats, 95/65 | 75/55
20 Reverse Hypers
30 Box Step Ups, 20″
Conditioning
3 RFT / 15 cap
Row 500m
9 Power Snatches, 105/75 | 75/55
15 Lateral Burpees over bar
Row 500m
9 Power Snatches, 105/75 | 75/55
15 Lateral Burpees over bar
Competition
15 cap
KB Farmers carry around the building, 70/45’s | 55/35’s
-then 5 rounds of:
5 Squat Clean Thrusters, 135/95 | 115/75
10 UB T2B
-then
KB Farmers carry around the building, 70/45’s | 55/35’s
KB Farmers carry around the building, 70/45’s | 55/35’s
-then 5 rounds of:
5 Squat Clean Thrusters, 135/95 | 115/75
10 UB T2B
-then
KB Farmers carry around the building, 70/45’s | 55/35’s
*Cool Down
For time: 30 Burpees