WOD
In 18 min est a
1 rm pause snatch > hang snatch
15-12-9-6-3 reps of
Power snatch @ 60 / 40 – 75 / 60kg
Ring dips
Box Jumps @ 30 / 24″
FHT
A1: Close grip bench 4 x 6
( 2 sec pause in bottom )
B1: Incline DB press 4 x 6
( 2 sec pause in bottom )
C1: Bar dips 4 x 6
D1: 1 arm triceps extensions 4 x 8
( fat grip dB )
E1: Straight arm pullovers 4 x 8