SAT14JUL2018

WOD

Conditioning
Teams of 2:
AMRAP in 7 Minutes
21 Power Snatch (95/65)
18 DB Push Press (50/35) / R+ HSPU
15 Bar Facing Burpees

Rest 4 min, then

AMRAP in 7 Minutes:
16 T2B | R+ 4 Rope Climbs
16 Box Jumps w/ Step Down (24/20)

Midline
400m Single Arm KB Front Rack Carry
*Switch arms every 50m

EXTRA

-4 min EMOM
3 hang snatch building w/o failure
*above the knee
-rest 1 min.
-4 min EMOM
2 hang snatch building w/o failure
*below the knee
-rest 1 min.
-6 min to find max snatch

FS: Work up to 90% of 1RM and every 60 sec complete 1 rep until failure or 7 sets

10 reps – 10′ HS walk to forward roll
-tuck head and roll onto a pad
**scale w/ kickup in forward roll if this is new to you

10 min practice Freestanding HS hold in 6’x4′ box

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