Friday the 15th

f

OW:
3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%
S:
1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set)
C:
100′ HS Walk (attempts for 50’/25 Shoulder Touches)
50 KB Snatches 24/16kg (25L/25R anyhow)
50′ OH Walking Lunges 155/105#
50 KB Swings 24/16kg
100′ HS Walk (attempts for 50’/25 Shoulder Touches)
Extra Credit:
a) 2 x ME Kipping HSPU
b) 2 x ME GHR with 35/25# plate

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Filed under crossfit, metcon, Oly, strength & conditioning, WOD

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