Strength
2 pos snatch (hi hang, hang) 5×2 @ 75-80%
ADV: same + 2 snatch balance
WOD
For Time:
400m Run
40 Russian KB 70/53
40 Wallballs 20/14
200m Run
20 Thrusters 95/65
20 Wallballs
100m Run
10 Walking Lunges 95/65
10 Wallballs
Scales: 300m,30reps,100m,10reps,100m,10reps; 200m, 20reps, 100m, 10reps, 50m, 5reps
Advanced:
6rds for time:
40 UNBROKEN DU
20 wall-ball 30/20/16/14
10 C2B/pull-up
**rest 60s**
TEC:
10 Rounds: 200m run, 10 weighted sit-ups
Bonus Work
3×20 weighted sit-ups, 3x1min wallsits, 3×30 shoulder taps
