WOD:

#over my head

6 Min AMRAP:

2 Plate Ground to Over Head (45/25lbs)
2 10-meter shuttle runs
4 Plate Ground to Over Head (45/25lbs)
4 10-meter shuttle runs
6 Plate Ground to Over Head (45/25lbs)
6 10-meter shuttle runs…
Continue as high as possible in within the six minute time cap.

STRENGTH:

Clean and Jerk

EMOMx12:
Odd: 2 Power Clean and Jerk at 70%
Even: 200m Sprint

COMPETITORS:

SESSION 1
Row Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”. Record meters for each interval.
Goal is…
Guys: 500m each interval
Girls: 420m each interval

SESSION 2
1. Snatch
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor

2. Clean and Jerk
EMOMx6: 1 CJ at 75-80%*
*do not exceed these numbers today.

3. Squat
Work up to a heavy complex of 1 Squat Clean + 3 Front Squats

4. Conditioning
5 RFT:
4 Deficit Kipping HSPU – you choose the height
6 Alternating 1-arm DB Snatches (3/side), 100/70
8 10-meter Shuttle Runs