WOD:

#Washington

5rds for time:

12 Hang Power Snatches (95/65lbs)

15 Pullups

STRENGTH:

Work up to a heavy set of 3 Front Squats

CASHOUT:

2rds

:40 sec Plank

30 Grasshoppers

20 Ab Mat Sits (weighted if desired)

10 Toes To Bar (scale dead bugs or hollow rocks)

COMPETITORS:

SESSION 1
Snatch
A. Work up to a heavy Snatch
B. 2×2 Pausing OHS

Clean and Jerk
Work up to a heavy Clean and Jerk

Squat
Work up to a heavy set of 3 Front Squats

Conditioning
5 RFT:
5 Hang Power Snatch, 165/115
5 Pull ups
5 C2B Pull ups
5 Bar Muscle ups

Gymnastics
Practice walking on your hands for 10 minutes

SESSION 2
Track Session:
A. Sprint 4x40m, unlimited rest
B. Sprint 3x60m, unlimited rest
C. Sprint 2x80m, unlimited rest