Pre WOD:
Skilltraining:
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:
EMOM 12:
Tempo* Snatch Pull+Hang Squat
Snatch+1 Squat Snatch
* 4 sec up
B, 3 Rounds:
2 min Amrap:
250/225 m Row
Max Power Snatch 40/25 kg
—
2 min Amrap:
30 Double Unders
12 Abmat Sit Ups
Post WOD:
Core
3 rounds for quality
15/15 side plank hip raises with rotation
30 sec hollow rocks
20 sec arch rocs
10/10 seated singel leg lift
10 seate leg lifts
-Rest 2 min
