Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Snatch – 5 min empty bar skill with coach and 10 min work up of singles of this complex: 1 Power Snatch + 1 Overhead Squat.
Fitness: Join in on empty bar skill work, then 10 min work up of this complex: 1 Power Clean + 1 Front Squat + 30 mountain climbers. Use weight achieved to decide on WOD weight.
Part 2 – Conditioning: “Leftovers”
Performance: 4 RFT of –
- 15 Box Jumps (24/20″)
- 9 Overhead Squat (115/75lb)
- 3 Muscle-ups
Rest 45 seconds between rounds
Fitness: 4 RFT of –
- 15 Box Jumps
- 12 FSQ
- 6 C2B Pull-ups (or progressions of your pull-up)
Rest 45 seconds between rounds
