WOD:

# posterior chain train

3rds for time:

20 Bar Facing Burpees

20 Deadlifts (185/135lbs)

20 Box Jump Overs (24/20)

STRENGTH:

Snatch

EMOM for 10min: 1 Snatch – work up in load

COMPETITORS:

SESSION 1
1. Snatch
EMOMx20: 1 Snatch – you choose the weight

2. Conditioning
“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

3. Gymnastics Conditioning
6-6-6 unbroken Muscle ups
Rest 5 minutes
5-5-5 unbroken Muscle ups
Rest 5 minutes
4-4-4 unbroken Muscle ups

SESSION 2
1.  Choose Track or True Form
Track
3×400 at best 1 mile pace, :40 rest after each
4×300 at best 1 mile pace, :30 rest after each
5×200 at best 1 mile pace, :20 rest after each
No extra rest between distances