Wod 18/7/16


EMOM x 10′

1 power clean & jerk

Amrap 15′

20 wall ball

30 sit-up

50 double unders


–One&Only team Competitor–


1: Snatch pull + snatch from the blocks: 10 rounds – Every 2 minutes, perform:

-2x hang snatch pulls + 1x hang squat snatch (Work up to a max for the day)

*Set up the blocks so that the bar rest at the launch/hang position. Ideally it is at knee level or slightly above.

2: Back squat: Work up to a 1 RM.

*This is the peak of the 2nd 531 cycle, so goal is to hit a establish a new max.

Work Capacity: Complete 50-40-30 reps for time of:

-2-handed KB front squat (2x 53#/2x 35#)

-Row (Calories)

Core: 3 rounds, not timed:

-10x full glute ham raises

-10x Turkish get up, 5R/5 (You choose the weight and implement…KB, barbell, DB, etc.)

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