Warm Up
EMOM 6 min
-3 EB OHS
-3 Situp to Straddle
-3 Kipping TTB

MOB
Athlete’s Choice

WOD

A.

Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

B.
Every minute, on the minute, for 10 minutes:
Push Press x 2 reps @ 80-85% of 1-RM

C. This is going to suck a lot

Buy In: Row 1000m

10-9-8-7-6-5-4-3-2-1
Squat Clean (185/125)
between each set, do:
10 GHD Sit Up
8 CTB Pull Up

Cash Out: Long Lap

D. BRO SESH
3x10 DB Bicep Curl
3x10 Banded Tricep Push Down

Comment