In Wod

Squat snatch
1-1-1-1-1 OR skill

Tabata
Double Unders
Power Snatch 95/65
Toes to bar
Tabata is 8 rounds of:20 seconds work followed by:10 seconds rest. Score is a TOTAL of all 8 rounds
Rest 1:00 between actions

COMPETITOR
1.Snatch
On the 2:30 x 5:
5 Touch and Go Squat Snatches
Athletes choice on weights

2. Ring Muscle-ups
12 Strict Ring Muscle-ups
Rest 2:00
9 Strict Ring Muscle-ups
Rest 2:00
6 Strict Ring Muscle-ups

3. Back Squat
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%
4. Tabata
Double Unders
Power Snatch 95/65
Toes to bar
Tabata is 8 rounds of:20 seconds work followed by:10
Rest 1:00 between actions

Weightlifting
Deadlift
40%-5,50%-5,60%-5
75%-5, 85%-3, 95%1+

Box Squat
5-5-5

3 sets
10 pull ups
10 Pushups
15 Sit ups

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