Pre WOD:
Skill
Level 1:
EMOM 16:
Min 1: 10 Pistol Squats to Box
Min 2: X Single Unders
Min 3: 5 Jumping Bar Muscle Ups
Min 4: rest
X=Your Lowest number on any round
Level 2:
EMOM 16:
Min 1: 10 Pistol Squats
Min 2: X Crossovers
Min 3: 1-2 Bar Muscle ups
Min 4: rest
X=Your Lowest number on any round
Level 3:
EMOM 16:
Min 1: 6 Tempo Pistol Squats 33X0
Min 2: X Crossovers Double Unders
Min 3: X Bar Muscle ups
Min 4: rest
X=Your Lowest number on any round
WOD:
A, Snatch:
7 Set:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Snatch Balance
Weight: 60%+ of Snatch
B, EMOM for max rep 15 min:
1, 15/12 Cal Row
2, 15 meter Double DB Front Rack Walking Lunges 2*22.5/15 kg
3, 3 Wall Walks
4, 6 Rounds; 2 Renegade Row+1 Push Up on Dumbbells
5, Rest
Post WOD:
Core
3 rounds for Quality of:
12 Hanging Leg Raises
10-20 Russian Twist
10-20 GHD Hip Extension
