A.
Every 2min for 14min:
(High Hang Snatch + Snatch) x 2
*Stay light to moderate. This is primarily skill work. That’s why you’ll perform the whole complex twice each time. Drop the bar after the high hang and reset from the floor for the snatch.
B.
Every 2min
Clean
3 @ .65
2 @ .70
2 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .90-.95
C.
Weighted Pull-ups
5,5,3,3,3
D.
4 Rounds:
30 sec L-Sit Hold (parallettes)
1min rest
30 sec Handstand Hold (against wall)
1min rest
*Focus on perfect positioning in the HS hold. Straight line from wrists to ankles, chest through and head facing the opposite wall.
E.
“Helen”
3 Rounds
400m Run
21 AKBS
12 Pull-ups
*Treat this as a practice WOD… meaning don’t kill yourself and push at about 80%. Play with pacing. Make your last round faster than your first.
A. 75,95,105,110,115,120,125
B. Up to 200 (85%)
C. 18,20,26,35,41(failed on last rep)
D. Complete (l-sits were not working out too well after sled drags yesterday)
E. 13:40 (about 2 min off PR time)
A. 75-85-95-105-115 failed 2nd complex-115 various misses- 115 1 good complex.
B. up to 225lb
C and D no go
E. 11:57. actually went hard first round, then fell to about 70-80% intensity last 2 rds. pr is 9:32
A. Worked to 135
B. worked to 230
C. 53,53,70,70,70
D. Done
E. 10:47 with 20lb vest on