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"