SKILL
AMRAP in 8 min (warm up pace – try to get at least 1 full round)
20 mtr Bear Crawl
6 Inchworm Push Ups (in place)
5 Jumping Squats
6 Walking Lunges (hold 3 sec w/ locked hands OH)
2 Cartwheels
:15 sec Scapular Pull Ups
40 mtr High Knee Skips
10 PVC OHPT
10 PVC Good Mornings
5 PVC NARROW grip OHS w 3 sec pause
STRENGTH
Deadlift (use 2-RM)
Every 2 min
10 reps @ 65%
5 reps @ 70-75%
3 reps @ 80%
2 @ 85%
1-1-1-1 @ 90% 0f 2-RM
*** No dropping BB from top***
WOD
For time:
30 KBS (70/53) (53/35)
15 OHS (95/65)(75/55-35)
20 Power Snatches
15 OHS
30 KBS
AFTER PARTY
50 KB Floor Bridges
