WOD
In Teams of 3 Complete
A 9 rm Back Squat,
2 mins rest
A 6 rm Back Squat
1 min rest
A 3rm Back Squat
For time complete:
8 Thrusters @ 70 / 55 – 80 / 62.5kg
50 Hollow rocks / ab-mats
8 Clusters @ 70 / 55 – 80 / 62
50 Double unders
8 Power clean & jerks @ 70 / 55 – 80 / 62
50 Down ups
8 Hang Squat cleans @ 70 / 55 – 80 / 62
50 Toes 2 bar
*13 min cap
BARBELL
Snatch work
In pairs band up a barbell each and apply tension in hang while facing each other
go from hang into start position and back, very slow keeping the bar pinned to the shins and thights
5 sets of 5 of the above
5 mins to load
EMOM for 10 mins
1 hang snatch w/ 3 sec pause at the knee and over head
In groups complete
5 x 2 low hang box squat snatch
5 mins to load
EMOM for 12 mins
1 hang snatch w/ 3 sec pause at the knee and over head
In groups complete
5 x 2 low hang box squat snatch
FHT