WOD:

#trafficjam

“Traffic Jam” Part #1
In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Hang Power Snatch (95/65), 12 Barbell-Facing Burpees

Rest 5:00

“Traffic Jam” Part #2
In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Hang Power Snatch (115/80), 9 Barbell-Facing Burpees

Rest 5:00

“Traffic Jam” Part #3
In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Hang Power Snatch (135/95), 6 Barbell-Facing Burpees

In Part #1, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.
In Part #2, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.
In Part #3, we are looking for a barbell weight that allows for 10+ repetitions unbroken when fresh.
Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions. If we are not running today, complete on the rower for equal meters (600m/400m/200m respectively).

#gymnastics pressing – strict handstand pushups

@ the 30min mark on the clock complete the following 

*If doing handstand pushups, choose one of the rep schemes below based on your hspu level. 

On the Minute x 12 (3 Rounds): 

Minute 1 –  8 Reps  or 6 Reps or 5 Reps

Minute 2 –  7 Reps or 5 Reps or 4 Reps

Minute 3 –  6 Reps or 4 Reps or 3 Reps

Minute 4 – :30 Plank or Rest

or 

On the Minute x 12 (3 Rounds): 

Minute 1 –  10 Strict DB Press either standing or seated

Minute 2 –  :40 Sec Plank

Minute 3 –  10 Stict DB Press either standing or seated

Minute 4 – :40 Sec Plank