Wod 3/6/16

– Skill:
Kb snatch

– Met-con

Amrap 16′

10kb snatch 12/16 ( 5 destra + 5 sinistra)

6 toes To bar

3 Wall climb

Score: round e rep

—One&Only team competitor—
Strength:

1) Push press: Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

*If you have a legitimate and recent 1 rep max push press, take the percentages off of 90% of your 1 RM. If you are just getting back into the game, go off of 100% of your most recent 1 rep max.

2) 3 rounds (12 minutes) – EMOM, perform:

-Min 1: In 60 seconds, perform: Max rep unbroken bar muscle up + Max effort chest to bar pull ups

-Min 2: Rest 60 seconds

-Min 3: In 60 seconds, perform: Max rep unbroken strict HSPU (8″/4″ deficit) + max effort HSPU (8″/4″ deficit)

-Min 4: Rest 60 seconds

*I will progress this in the coming weeks. But the idea is to not come off the bar the entire minute for the MU/pull ups and not leave your hands on the handstand work. Once the clock starts, knock out as many bar muscle ups as you can, and once you fail, immediately start into your chest to bar pull ups. If you are unable to do 20 strict HSPU, modify the deficit as needed on the HS portion.

Work Capacity: “Regional Event #7”. Complete the following for time:

-21x thrusters (95#/65#)

-3x rope climb, legless

-15x thrusters (95#/65#)

-2x rope climb, legless

-9x thrusters (95#/65#)

-1x rope climb, legless

Core: 3 rounds, not timed:

-20x hallow rocks

-20x banded good mornings

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