Squat
15 min. to establish a heavy double.
Partner Wod
3k Row
Then,
100 Burpee pull-ups
100 Ball slams 30/20
__________
Snatch
3- Position Squat Snatch (floor, knee, mid-thigh)
3x1 (around 50%)
3x1 Increase weight (around 65%)
Snatch Pull
5x3 (go heavy, but keep good form, around 70%)
90 sec. rest between sets
Snatch Push Press
5x4 (building, around 50-70%)
90 sec. rest between sets
Accessory
As Superset:
3x10 Single arm dumbbell row
3x10 Dumbbell bench press
Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ
Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row
Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7