WOD 12.06.19

PERFORMANCE

OLYLIFTING SKILLS

EMOM10

High Hang Power Snatch + OHS + Hang Squat Snatch

*Light to Moderate weight. Unbroken Complex.

CONDITIONING

For time:

800m Run

5 Rope Climbs

400m Run

3 Legless Rope Climbs

200m Run

1 MB Weighted Rope Climb


CAP20


FITNESS

BUILD

4 Sets for quality:

10 Tempo Dual KB Romanian Deadlifts (1.1.3)

10/10 Seated Banded Hamstring Curls

-rest as needed-


*Moderate weight.


BURN

For time:

50-40-30-20-10

Russian KB Swings

2x Rope Jumps