Warm up: 2 Rounds: 3-4 Wall Walks 2-3 Muscle-Ups 10-12 Toes to Bar SW-1: Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep (Perform all sets at 80% of your 1-RM.) SW-2: Three sets of: 3 Snatch Push Press Rest 90 seconds 3 Weighted Pull-Ups Rest 90 seconds CONDITIONING: Against a 3-minute running clock, for 5 sets: Row 300 Meters 20 Kettlebell Swings (32/24 kg) Strict Handstand Push-Ups x Max Reps (if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs) Rest 3 minutes between sets.
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