WEDNESDAY

WOD

LEVEL 1

A.) Warm up Skills
2min Double Under practice or a few max sets.
1min Rest
2min on again.

B.) 5 Rounds:
6 Ring Dips
8 Pistol Squats
12 KB swings

C.) 5x1 Power Snatch + 2 Pause OHS

D.) 3x5 Back Squat

LEVEL 2

A.) 5x3 'TnG' Snatch (Building
B.) 3x3 'TnG' Power Clean & Push Jerk
Focus will be on speed of all 3 reps, no pausing at thighs (or shoulder for PC&J) or re-gripping.

C.) 5x3 Back Squat (starting at 75%)

D.) 5 Rounds for time:
6 Muscle ups
12 Pistols
24 Double Unders