Monday’s WOD

Warm Up:

500 M Row

200 M Run

Skill:

Burgner warm up

 

Isabel / For Time:

30 Snatches, 135/95 lbs

 

Advance WOD

BB Gymnastics

1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3XME Strict HSPU – rest 60 sec.

Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

1b) 3X15 Reverse Hypers – heavy, rest 60 sec.

Conditioning

12 minute AMRAP of:

5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#