WARM UP:
Two Rounds NFT
10 Barbell Front Squats
10 GHD Sit Ups
10 Overhead Walking Lunges with Barbell
10 Strict Dips
STRENGTH:
1. Power Snatch, 3 x 2 @ 75%
2. Jerk - Max for the day
3. Jerk, 2 x 2 @ 80% of above
COMP WOD:
At Time 0
With 10 min time Cap
Row 1 K
30 Double Arm KB Hang Clean and Jerk @ 55/35
30 Pistols
20 Double Arm Russian KBS @ 55/35
20 Pistols
10 One Arm KB OHS (each side) @ 55/35
10 Pistols
At Time 10:00
Rest
At Time 15:00
EMOM for 5 Mins
100 meter Sprint Row
At Time 20:00
Rest
At 22 Mins
For Time:
45 Pull Ups
9 Clean and Jerk @ 245/165
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