Skill “Gymnasty Session”

EMOM x 5

1 Bar MU and 4 Toes to Bar

(For Bar MUs scale, practice bar MU or 2 kipping Chest to bar or 2 Strict Pull Up)

 

Strength: OHS

1x4 @60%

1x4 @70%

2x3 @80%

1x2 @85%

 

13 min running clock

WOD A:

5 mins AMRAP

15 reps Power Snatch 95/65 (50%)

15 reps Power Snatch 115/80 (60%)

AMRAP Power Snatch 135/95 (70%)

(Score is number of total snatches)

 

rest 3 mins

 

WOD B:

5 Mins AMRAP

15 reps Power Clean 135/95 (50%)

15 reps Power Clean 155/105 (60%)

AMRAP Power Cleans 175/115 (70%)

(Score is number of total cleans)

 

rest 3 mins

 

Core Finisher:

EMOM x 2

2 x 20 sec plank with 10 sec rest between planks

(20 second plank, 10 sec rest, then 20 sec plank, 10 sec rest)

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