Wod class
Push jerk 3-3-3-3-3 reps
AMRAP 9
50 power snatches 20/15
150 double unders
Open season competition class
EMOM 12 mins
Min 1: 3 - 6 (depending on ability) bar muscle ups
Min 2: 6 power snatch 52.5/35
(Focus - saving the shoulders in the snatch/ timing and efficiency in the bar mu)
Choose a number for the mus that enables you to complete them all challenged but in good form
Substitute for the mu is either jumping bar mus or burpees pull ups
Rest 3 mins
3 x 15 hollow body rocks within 5 minutes
5 minutes of free handstand practice
3 x 15 strict ring dips within 5 minutes
Max effort L-sit within 3 minutes
Max rep head touches in wall handstand within 2 minutes
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