Wod 19/2/16

Emom 20′
Odd minute 3 hang Power snatch
Even minute  8 Wall Ball shot

–One&Only team competitor–


1: 8 Rounds (16 Minutes) – EMOM, perform:

-Odd minute: 3x push press + 2x push jerk + 1x split jerk (Work up to a max for the day)

-Even minute: 2/1 x rope climb (15ft…go legless as long as possible)

*For the odd minute, if you fail at the push press, eliminate it and go with the push jerk + split jerk only.

Work Capacity: Complete the following for time:

1) Complete 21-15-9 reps of:

-Clean and jerk (60#/40#)

-Handstand push ups

2) Complete 15-12-9 reps of:

-Clean (70#/50#)

-Strict handstand push ups

3) Complete 12-9-6 reps of:

-Hang power clean (80#/60#)

-Strict deficit HSPU (4″/2″)

Conditioning: 5 rounds – Every 4 minutes, complete:

-500m sprint on rower


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