STRENGTH/SKILL
12 Min Alt MOM; 4x each station;
P1/P2/P3 - different stations;
A1. Snatch Balance x3 reps: Build
1 sec pause in bottom
F: OHS [20-30 sec TUT]
P: Build to technically sound set of 3
S: No 'heave' - just the drop & punch out.
A2. Snatch Deadlift x5 reps: Build
reset each rep.
F: DL/20-30 sec TUT:
P/S: Build
A3. Ring Dips: 20 second for max reps
F: Push Ups
P: Assisted off Box, Static, or Ring
S: Ring Dip
WOD
"2+2"
7 min AMRAP
Climbing Ladder:
2x DB Power Snatch [alt arms, total reps]
2x Push Up
4+4
6+6, etc, etc
F: Russian KBS @moderate load
P: 50/35#
S: 70/50#
