SKILL
30 GHDs
4x8 Front Squats
WOD
“Death by. Power Snatches and 4 Burpees” (65/95)
16 min minimum increase snatches
THIS IS IT: GAS it! Totally try to get everything out of your lungs in the last two rounds. At three and four, if you are are already past 30 seconds then drop your numbers down to three Burpee‘s, and then to. If you fail or should I say when you fail, go back down to threes.at the 15-16 min mark, do Bent over row and hang Power Snatch combo or complex For the entire minute!!!
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str