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WOD:

#Grace meets Nate

20 Min AMRAP

1 Clean and Jerk (135/95lbs) **Unloaded Option Plate Ground to Overhead

2 Muscle Ups (Scale – Chest to Bar Pullups/Pullups/Ring Rows)

4 Handstand Pushups (Scale – 2 Wall Climbs/4 Hand Release Pushups)

8 Kettle Bell Swings (70/53lbs)

2 Clean and Jerk (135/95lbs) *Unloaded Option Plate Ground to Overhead

2 Muscle Ups (Scale – Chest to Bar Pullups/Pullups/Ring Rows)

4 Handstand Pushups (Scale – 2 Wall Climbs/4 Hand Release Pushups)

8 Kettle Bell Swings (70/53lbs)

3 Clean and Jerk (135/95lbs) + 1 Round of “Nate” (2 Mup,4 HSPU, 8 KB)

4 Clean and Jerk (135/95lbs) + 1 Round of “Nate” (2 Mup,4 HSPU, 8 KB)……

Continue in this manner adding 1 additional Clean and Jerk followed by a round of “Nate”

**Unloaded is our non barbelll CrossFit Option

STRENGTH:

Front Squats

5 sets of 3 Reps

COMPETITORS:

1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Midline Accessory Work
5 Super Sets of:
6-10 Single Leg RDL
30 second weighted plank hold

SESSION TWO:
1. Snatch
10×3-Position Squat Snatch, climbing
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

2. Snatch Accessory
3×3 Snatch Pull, climbing
2×2 Snatch Pull, climbing
1×1 Snatch Pull
OK to drop the bar between reps

3. Squat
3×10 Front Squat