Pre WOD:
A, 6 set*4 Split Jerk
60% of 1 RM
Keep the weight at 60% and focus on
bending your back leg
B, Gymnastics:
Level 3:
5 Rounds for time:
6 Bar Muscle Up
12 Toes to Bar
12 meter Handstand Walk
18/15 Cal Bike Erg
Level 2:
5 Rounds for time:
1-3 Bar Muscle Up
6 Toes to Bar
6 meter Handstand Walk
18/15 Cal Bike Erg
Level 1:
4 Rounds for time:
6 CTB Pull Up
12 Push Ups
3 Handstand Walk attempts to wall
rest 1 min
WOD:
A, Snatch Technique Complex:
6 set* 1 Muscle Snatch+1 Hang Squat Snatch+1 Snatch Balance
50%+
B, 30-20-10 reps, for time of:
Power Snatch, 40/25 kg
Bar Facing Burpee
Post WOD:
3 rounds for quality of:
Wall Sit, 24/16 kg, 1 min
20/20 Banded Hamstring Curls