Skill/Strength: 

Snatch complex @ 60-65%

8 min EMOM

2 Snatch Grip Dead Lift

1 High Hang Power Snatch

1 OHS

2 Snatch Grip behind the neck push press

 

WOD: Hero WOD “Berry” 

 

20 straight leg sit up

5 rounds

4 HSPUs

4 Pistols each leg

 

20 straight leg sit ups

4 rounds

6 Dead lift 145/100

6 Box jumps 24/20

 

20 straight leg sit ups 

3 rounds

8 Power cleans 145/100

8 Toes to bar

 

20 straight leg sit ups

2 rounds

10 Alternating Front rack lunges 145/100 (5 each leg)

10 Burpees

 

Cash out: 600 row

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