Skills: 15 minutes of skills development.
*Muscle up progressions, double unders, handstand push-ups/walks, etc.
Open Wod test: 13.4
7 minute Amrap of…
3 Clean & Jerks (95/135),
3 Toes-to-bar,
6 Clean & Jerks (95/135),
6 Toes-2-bar,
9 Clean & Jerks (95/135),
9 Toes-2-bar,
If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.
*Run in 2 heats.
Weightlifting (Oly):
Snatch (2-2-2-1-2) @ 60%, 70%, 80%, 85%, 90%, 85% of 1RM.
Back Squats (3-3-3-2-2) @ 70%, 75%, 80%, 85%, 90% of 1RM.
Snatch High Pull (3-3-2-3) 75%, 80%, 85%, 80% of 1RM Snatch.