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