Strength
Warm Up Complex (3 Sets) Use unloaded bar if necessary
Power Snatch + OHS + Snatch (2sec Pause in bottom of OHS & Snatch)
Then Perform Either
Push Press
3-3-3
OR
Push Press + Jerk Behind neck + Jerk from rack Position (5sec hold in split)
Do 3 working sets & dont miss any component or start again
WOD
A: 5 Sets of 10 Unbroken Box Jumps 30/24 (Foot foreword of ankle must hit box)
REST 20 sec between sets
B: 5 Sets of 10 Unbroken KB Swings 24/16 (Regional standard)
REST 20 sec between sets
(ANY NO REPS/SET IS CLASSED AS A FAILED SET) Scale any/all sets if required.
THEN WHOLE GROUP START TOGETHER
5 Rounds
8 CTB Pullups
12 Wall Balls
Post loads time to comments
Strength at 30kg, was a weird feeling coming from behind the neck on the second movement, but enjoyed the variety and new skill to work on, interesting timing having watched snatch balance stuff only last night come from behind the neck...
ReplyDeleteCompleted first two unbroken wods, third wod dave and i made it to the last round and got 10 wall balls each pumped out... The no reps we gave oursekves cost completing the wod in the 10 min cutoff!