Pre WOD:
1, Back Squats
5 Sets*8 Rep
70% of 1 RM Back Squat/ rir 2
2, Handstand Walk Practice:
E2MOM for 12 min:
Level 3: 10 m HS Walk over Obstacle
Level 2: 5-10 m HS Walk
Level 1: 5 Attempts Handstand Walk to Wall
WOD:
PartnerWOD:
Amrap 25 min:
10 Power Snatches, 50/35 kg
20 Overhead Squats, 50/35 kg
40 AbMat Sit-ups
10 Power Snatches, 50/35 kg
20 Push Jerks, 50/35 kg
40 Wall Balls, 9/6 kg
10 Power Snatches, 50/35 kg
20 Back Squats, 50/35 kg
40 Hand Release Push-ups
Post WOD:
Saturday Bench Day:
5 Sets:
8-6-4-2-2 Bench Press
Build Up to todays heavy double