Tuesday, 20 April WOD

Warm-up: 10 minutes

• 400m Row
• 2 Rounds:
  • 10 Air Squats
  • 10 Kip Swings
• –then–
• 2 Rounds:
  • 10 Goodmornings (pvc or light KB/DB)
  • :30 Handstand Hold

Strength/Skill: Snatch

• 1 Squat Snatch + 3 Overhead Squat, pick load
• Every 1 min for 7 mins.
• 75% 1RM Snatch
• Focus on staying strong overhead and pushing the bar towards the ceiling.

Metcon: Rounds for time

• 5 rounds for time of:
  • 15 Chest-to-bar Pull-ups
  • 12 Bar Facing Burpees
  • 9 Deadlifts, 275/185 lbs
  • Rest 1 min

Try to keep the Pull-ups and deadlifts unbroken, alternate rounds with a partner if you want make sure to stay under 2:30 per round!