WOD26022020

💢 Warm Up:
A. Tabata any machine @ increased intensity
B. Mobility
Shoulder and wrist
💢 Weightlifting
A. Snatch Pull + Power Snatch + Hang Power Snatch 75%
Every 45s x 12 Rounds
B. Power clean + jerk @ 85%
Every 1-minutes x 10 Rounds
💢 Gymnastics
A. Skill/Conditioning
4 Strict rope pull ups
1 to 2 Rope Climbs
Every 2-minutes x 5 Rounds
💢 Conditioning
2 Rounds
30 Power snatch 95/65lbs
30/22 Cal AB
1:1 Rest B/Round
Time cap : 15-minutes
💬 Note:
⭕️ For the power snatch : Aim For Unbroken Reps or break down to 2 to 3 sets max, Otherwise reduce the weight to 75/55lbs ⭕️ Assault Bike : Sustainable pace
⭕️ Go all out towards the last 20-30 seconds of each round.
Extra work: (Optional)
💢 Strength sessions
A. Rotate for 4 Rounds , Every 3-minutes
8 Box squat @heavy
30M Sled push @sprint
5 Ball slam
B. Banded Bench Press
4 sets, 8 reps
C. 100 push ups
💢 Core :
A. Banded Bird Dog
3 Sets , 10/Side
B. Russian Twist
5 Rounds
45s On : 15s Off