WOD
Bar Work
EMOM x 7 – Behind the Neck Snatch Grip Jerk + Snatch Balance + 3 Overhead Squats
Skill
Toes-to-Bar
3 Rounds: (spend no more than :30 seconds per round)
5 Arch to Hollow
5 Knee-ups (pull to arch each rep)
5 Knee-up + flick toes + refold and drive feet towards the floor (pull to arch)
*Pulling to arch each rep kills the swing and loads you for next rep
___________________________________________________________________________
*All workouts will start 35 minutes into class
Body Weight Only (BWO)
For time / 20 cap
100 Burpees
Foundations
10 RFT / 20 cap
50 Single-unders
7 Power Snatches 75/55/35
5 Burpees
Conditioning
7 RFT / 20 cap
7 KBS 50/35 | 45/25
7 cals Bike
7 Box Jumps, 20″
7 Burpees
7 Front Squats 95/65 | 75/55
Competition
3 RFT / 15 cap
12 Power Cleans 135/95 | 115/80
12 C2B
12 Push Jerks 135/95 | 115/80
12 T2B
_______________________________________________
Kicker
Rest 1 minute after your WOD
-then
For time: Row 500m