10:00 EMOM 3 Reps Hang Squat Snatch @ 65% 10:00 EMOM 3 Reps Hang Squat Clean @ 65% ***FORM IS KING**** Metcon: 12:00 AMRAP of: 48 Double Unders 24 Kettle Bell Swings (55/35) 6 Jerks (185/135)
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Strength: 10:00 EMOM 3 Shoulder Press @ 75% MetCon 1: 6:00 AMRAP 5 Power Snatch (115/75) 4 Burpee 3 Pull Ups 21 Double Unders MetCon 2: Team WOD 12:00 Cap 100 Wall balls over Squat Rack (20#) 100 Burpees over post 100 C2B Pull ups Strength Class: OH Squat Box Squat 3-3-3-3-3- 20:00 EMOM 3 Reps BW Bench Press Odd Min’s 2 Ring Dips Even Minutes 20:00 EMOM Odd: 3 Reps Back Squat @ 75% Even: 3-10 Strict Pull Ups Team WOD’s MetCon 1: 10:00 Cap Athlete 1 Completes: 21 Jerks 15 Cleans 9 Snatch (125/75) *Axle Bar used for all reps* Athlete 2 Completes: 21 HSPU 15 C2B Pull Ups 9 Bar Muscle Ups Athlete 3 Completes: 21 Shuttle Sprints 15 Toes to bar 9m OH Lunges w/ Axle Bar (125/75) MetCon 2: 8:00 AMRAP 1000m Run In remaining time each athlete attempts to set Max Axle Bar Clean & Jerk. |
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