W.U.  8 Min Clock

  • :20 Hollow Hold
  • :20 Supermans Hold
  • :20 Rest

Active W.U.  2 rounds together as a group (6Min)

  • :30 Hand Stand Holds
  • :30 Rest
  • :30 KB Swings (Russian)  any weight for warmup x 10
  • :30 Rest

Strength:  Strict Press

75% of 1 RM 4 reps x 5 sets

W.O.D  12 Min AMRAP

  • 12 x Pistols (6L/6R)
  • 9  x Strict Pushups
  • 1   x Rope Ascent

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OLY Group:

  • Hang Clean :  73% x 3 (2), 73% x 2 (2)
  • Snatch Balance: 78% x 3 (3), 82% x 2 (2)
  • Push Press: 87% x 4 (2), 87% x 3 (3)

W.O.D  the WOD from class or 3 RFT of

  • 300M Row
  • 16 x DB Snatch (8L/8R)
  • 12 x Pistols (6L/6R)

 

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