WoD
For time:
45 wall-ball shots, 9k/6k
Run 1 mile
45 wall-ball shots, 9k/6k
Open Season Competitive class
Power snatch:
9 reps @ 65kg
Rest 90 seconds
12 reps @ 55kg
Rest 90 seconds
15 reps @ 45kg
Rest 90 seconds
Squat snatch
6 reps @ 65kg
Rest 90 seconds
9 reps @ 55kg
Rest 90 seconds
12 reps @ 45kg
Rest 10 minutes and prep for:
"Flight simulator" double unders
Unbroken sets only:
5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5
If you do not yet have double unders, use this time to practice or double up your singles for the drill.
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