SKILL
10 PVC OHPT
1 Lap Bear Crawl + 1 Lap Crab Walk
30 Flutter Kick + 10 Push Ups
1 Lap Heel-to-butt + 1 Lap High Knee
10 OHS + 5 Snatch Balance + 5 Power Snatches + rest + Repeat (Empty BB)
1 Lap Broad Jump + 1 lap Spiderman Walk
STRENGTH
Bench Press
5 @ 40%
5 @ 50%
5 @ 60%
WOD
Run 400 m
then...
3 Rounds of:
10 Pull Ups
9 Power Snatches (95/65)(75/55-45)
rest 2 min
Run 400 m
then…
3 Rounds of:
8 CTB Pull Ups
6 Power Snatches (115/75)(95/65)(75/55)
rest 2 min
Run 400 m
then…
3 Rounds of:
4 Strict Pull Ups
3 Power Snatches (135/95)(115/95)(75/55)
