Technique
5 rounds of:
1 power clean
1 squan clean
1 push jerk
(50%)
Rest 3 minutes then:
5 rounds of:
1 power power snatch
1 snatch balance
1 squat snatch
(50%)
Rest 5 minutes then:
Skills
Every 2 minutes x 6 rounds
Practice
2 bar muscle ups
10 Double unders
4 pistols squat
Rest 5 minutes then:
Metcon
Wod ( Chipper – Cap 21 minutes )
30 Calories row
25 assault bike calories
20 pull ups
15 power snatch
10 clean and jerk
5 rope climb
10 clean and jerk
15 power snatch
20 pull ups
25 assault bike calories
30 Calories row
Rest 5 minutes then:
Core
Annie (Cap 10 minutes )
50-40-30-20-10
Double unders
Butterfly sit ups
Cash Out
1 minute extended plank hold
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