WUWOD
3 rounds of pvc snatch complex
3 o/h squats
3 snatch balance
3 high hang squat snatch
3 low hang squat snatch
3 full squat snatch
WOD 1
In 20 mins:
6×2
Hang squat snatch
*use heaviest weight you can each set
WOD 2
5 rounds for time of:
5 Floor press @ 90/60
15 Ab mat sit ups
5 Muscle ups/ 10 c2b/10 pull ups
*12 min cap
Additional Work
Rest
Barbell
A. Complex: Snatch, Snatch Balance, OHS
BTH then hold across 6 sets
B. 1/4 Split Jerks
5×3
C. OH Squat
4×3
D. Accessory Work
With an empty bar accumulate 6 minutes in the bottom of an OHS
Each break equals 1 hanging leg raises.
CF Movement
Warm up:
Wrist – Elbows – Shoulder
Dips:
Bench Dips – Single Bar Dips – Korean Dips – Box Dips – Ring Dips
In 5:
1 x 10 MU transition
Then 12, AMRAP
5 MU Transitions
8 Dips
20sec L-Sit Hold
Flexibility:
PVC Shoulder Extension