wod
Warm-up
Power Snatch (Weight)
POWER TEST
10mins hit a 1rm power snatch
10mins hit a 1rm power snatch
SINGLES
Every 60seconds perform 1 rep
70, 70, 75, 75, 80, 80, 85, 85% from above weight
Met Con (Time)
FITNESS
4 rounds for time:
10 hand release or handstand push-up
15 toes to bar or variant
15m forwards bear crawl
15m backwards bear crawl
4 rounds for time:
10 hand release or handstand push-up
15 toes to bar or variant
15m forwards bear crawl
15m backwards bear crawl
ADV Option:
4 rounds for time:
12 Toes to bar
24 handstand push-ups
30m (15/15) HS walk
50 single unders
6/6 cossack squat shifts
5 muscle clean + 5 push press empty