WOD 01/06/18



1.

Burgener warm up

4rnd not for time @20/15

5x down + finish

5x elbow high

5x muscle snatch

5x snatch land

5x snatch drop


2.

snatch balance rest 1:30"

3x3 @80%


rest 3'


3.

ohs rest 2'

4-4 ( 3" floor) @70%

2-2 @90%


rest 3'


4.

Emom 8'

4x snatch @60/40 ( intermediate option @50/30)


rest 3'


5.

weighted pull up 5x5 rest 1:30"


rest 3'

6.

hspu deficit 5x5 rest 1:30"


rest 3'


7. weighted dip parall. 5x5 rest 1:30"



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