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.