Friday, April 29th WOD

Warm up:  

200m run, 10 ring rows, 10 push ups

200m run, 10 pull ups, 10 dips (Strict)

200m run, 10 chest to bar pull ups, 10 dips (Kipping)

 

 

LV. A and B Strength:  Power snatch

-3 reps at 70, 75, 80%; 3RM

Snatch high pull

-3x3 at 75%, 3x2 at 80%

Snatch push press + OHS

-5+1 at 70, 75, 80%; MAX

 

LV. C Strength:  Deadlift and Bench couplet

5x5 at 75%

 

Conditioning:  7-min AMRAP

6-shoulder to overhead at 115/75, 95/55

8-deadlifts at 115/75, 95/55

10-box jumps

 

OR

 

“Skinny Isabel”

30-Snatches for time at 115/75