WOD17112020, TUESDAY

WARMUP

5 ROUNDS

30s on: 30s off

. Plate hops

TASK 1: GYMNASTICS

A. Double under

Every min x 10 rounds

. 30 D.Us

. 5 pushups

OR

Practice D.Us

30s on, 30s off

B. Dead stop HSPU / 30s plate OH hold

EMOM 5 mins x 2 reps

C. Strict HSPU

EMOM 5 MINS

1 to 5 reps

D. Kipping HSPU

EMOM X 5 MINS

25s max reps

TASK 2: WEIGHTLIFTING

A. Squat snatch

EMOM X 10 mins

1 rep

B. Power snatch

6 sets, 3 reps (touch and go)

Every 90s

TASK 3: ACCESSORIES

CIRCUIT FOR 4 ROUNDS

. 30 banded face pulls

. 30 banded tricep push down

. 30 banded bicep curl