Warm – Up: 250 m run

12 Air Squats

10 Samson Stretch

8 Forward- Mid-Back

6 Kipping Swings

 

Skill: Power Snatch Complex

EMOM 12 – Perform

1 Snatch Grip Deadlift (stop at power position)

1 Hang Snatch High Pull

1 Power Snatch (receiving bar in 1/4 squat position)

**Athletes may ascend in weight***

 

MetCon: Helen . (CF Benchmark WOD)

3 RFT

400 m run

21 KBS  55/35

12 Pull – ups

 

ENDURANCE WOD

2  RFT

800 m (1000 m row)

80 Jump Rope Singles

40 Russian Twist w/ 20/14 wallball

20 Russian KBS . 5/35

10 Pull-Ups (Ring rows)