Skill: Pull Ups/Snatches (15 mins)

 

Complete 4 rounds of Snatch Complex; 

-Power Snatch + (low or high) Hang Snatch + OHS. 

Work on Technique or complete highest weight of the complex in your 4 attempts

 

Between the 4 rounds of Snatches, complete 3 Rounds for Quality

-5 Pull Ups anyway

 

How you will work:

1 snatch complex

Then 5 pull ups

1 snatch complex

Then 5 pull ups

1 snatch complex

Then 5 pull ups

1 snatch complex

 

 

Strength: Back Squat

1x5@60%

1x4@70%

2x3@75%

1x2@80%

 

WOD: 

With a continuous running clock for 10 mins:

 

PartA: 

Min 0:00-1:00 AMRAP OHS 95/65

Min 1:00-2:00 Rest

 

Part B: 

Min 2:00-3:00 AMRAP Power Snatches 115/75

Min 3:00-4:00 Rest

 

Part C: 

Min 4:00-5:00 AMRAP Power C&J 155/105

Min 5:00-6:00 Rest

 

Part D: 

Min 6:00-10:00 AMRAP

6 TTB

6 HSPUs

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