Warm-Up:
Snatch Skill Transfer
WOD:
I. Snatch – Build to a tough single
II. Clean Grip Deadlift – Build to a tough single
III. 7 Minute AMRAP:
7 Box Jumps (30/24)
7 Burpees
Competitors:
part 1:
Run 5 min @ Z1 warm up
Run 30 sec @ high tempo working on breathing
Walk 30 sec briskly x 10
Run 5 min @ Z1 cool down rest as needed
Part 2:
I. Snatch – Build to a tough single
II. Clean Grip Deadlift – Build to a tough single
III. Weighted Dips – 2-3 x 3; Rest 3 min rest as needed
Part 3:
For Time:
30 HSPU
10 box jumps – 36/30"
Row 1K
20 HSPU
20 box jumps – 36/30"
Row 1K
10 HSPU
30 box jumps – 36/30"