Sunday 22nd April – WOD & BARBELL

21st April 2018

WOD

Complete 5 rounds of:
8 Ring dips (feet flat on floor and forward, lower rings to knee level)
8 KB push press
8 KB lunge walks (front rack)
8 Body Saws
8 Cals

* 16 Min cap

For time complete Elizabeth:

*12 Min cap

BARBELL

Warm up 4 minutes general + 4 minutes snatch focus

A). In 10 minutes build to heavy complex; 3 Snatch Grip Deadlift + 1 Snatch
Once weight established hit 6 minute EMOM
1 Full Snatch at the weight

B). 9 Minute EMOM
Full Clean, 3 Front Squats, 2 Split Jerks

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