WOD
6 Rounds of 2min on 1min off
12 Push Press 60/42.5kg
ME Legless Rope Climb
Scale to Regular Rope Climbs
Score is Max Rope Climbs from all Rounds
*
CORE
TABATA Midline
x2 Tabata Hanging L Sit
Alternate with Hollow Rocks
*
PEAK
Snatch Find 1RM
Then:
5 x 3 Position Snatch (Start at 65% and increase each set)
Pos One: 2 sec pause mid shin
Pos Two: 2 sec pause below knees
Pos Three: 2 sec pause above knees
NOTE: This is 3 full snatches per set.
Pause at Position 1 then complete the snatch.
Reset and pause at position 2 then complete the snatch.
Reset and pause at position 3 and complete the snatch.
This is one full set.
THEN
3 x 3 Snatch pulls @ 110% of snatch