FRIDAY

WOD

LEVEL 1

A.) "Open WOD 12.1"
AMRAP 7min:
Burpees

B.) 5x3 Snatch + 3 OHS

C.) 3x8-10 Ring Row + 8-10 Front support Leg Lifts/knee tucks

LEVEL 2

B.) "Open WOD 12.1"
AMRAP 7min:
Burpees - to 6" target

C.) 5x3 Position Snatch (Hi-Hang + Hang + Floor) - staying light, working on speed under the bar & standing straight back up out of the squat without losing balance forward or backward e.g no overhead bar walks.

D.) 5x 1 Split Jerk + 1 Power Clean (start from the rack) - Jerk, drop it, power clean it. Moderate  load working on foot/shoulder position in the Jerk & speed, feet/torso position on power clean.

E.) 3x8-10 Ring Row + 8-10 Front support Leg Lifts