Pre WOD:
Level 3:
EMOM 9
1. Max distance backwards HSW (7,5 m)
2. 7,5 meter HSW as slow as possible
3. Max distance HSW with turn (5+5)
4. rest
Level 2:
EMOM 8 min
1, 7.5 meter Handstand Walk for time
2, rest
Level 1:
EMOM 8 min
1, 5 Attempts Handstand Walk To Wall
2, 3 Wall Walks
WOD:
A, Power Snatch: 7 Set:
Set 1-2: 3 Rep 65%+
Set 3-4: 2 Rep 75%+
Set 5-7: 1 Rep 85%+
B, 2 rounds for time of:
15 Toes-to-bars
10 Power Snatches, 40/25 kg
12 Pull-ups
10 Power Snatches, 40/25 kg
9 Chest-to-bar Pull-ups
10 Power Snatches, 40/25 kg
6 Bar Muscle-ups
10 Power Snatches, 40/25 kg
Cap 13 min
Post WOD:
3-5 rounds for quality of:
12 Banded Lat Pull Downs, pick load
12/12 Single Arm Dumbbell Bench Press, pick load
