MON12NOV2018

EF98A8C8-8097-4F7B-B7BE-2121FB97777C

WOD

4 Rounds for time:
20 Cal on Row
6 C2B Pullups | R+ 3 Ring MU
3 Full Snatch (95/65 | R+ 135/95)
4 C2B Pullups | R+ 2 Ring MU
2 Full snatch
2 C2B Pullups | R+ 1 Ring MU
1 Full snatch

Extra

Strength
Snatch pull to explode + Low Hang Snatch (below the knee): 12 min EMOM building as able
*start around 60% and only build after quality reps
*we are looking to accumulate volume in good positions

OHS: 12 min. to find 2RM from racks

Skill
6 sets w/ towel b/n feet
5 hollow/arch swings
5 kipping only PU
5 butterfly PU
5 CTB PU (regular or kipping)
*scale reps as needed

Midline – After
Accumulate 25 L-sit pullups

Allen Core Fitness

  1. Back squat 5 sets of 6 at 75-80 % every two min. 
  2. Snatch grip RDL 5 sets of 10 building 
  3. Calve raises 4 sets of 100 1 min rest 
  4. Row 300 meters every 2 min for 5 sets 

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