STRENGTH
OTM 8:
- Power Snatch (touch and go) x 4
Right into OTM 8:
- Handstand Push-up x 3-5 strict, or 4-6 kipping, or hold (i.e. 20-30 seconds)
*Can scale to wall walks or knee/feet on box handstand push-up
WOD
Level 1
For Reps:
- 4 Minute AMRAP: Russian Kettlebell Swing as heavy as possible
- 4 Minute AMRAP: Double Under Attempts or Singles*
*If doing singles, every 50 reps perform 5 burpees
Level 2
For Reps:
- 4 Minute AMRAP: Kettlebell Swing (70/53)
- 4 Minute AMRAP: Double Under
Snatch: 75#
Handstands: holds + one negative
KB: 60 at 53#
Jumprope: 225 SU + 22 box jumps at 24″ (5 every 50 singles)
SN- 60#
HSPU’s 4-5- kipping
KB- 83 @ 45#
DU’s 186
Snatch: up to 75#
HSPU: 5 (2 abmats, strict)
KBS: 80 (53# Russians)
DUs: 209
125 40 61 225
Sent from my iPhone
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Snatch 85#
Ring Push Up x4/round
KBS: 30 overhead + 39 Russians @70#
DUs: 272