Hang Power Snatch + OHS
2x(3+3)x60%, 2x(3+3)x70%, 2x(2+1)x85% of snatch 1RM

5 sets 10 reps of back squats, rest as needed

For time: 400m of walking lunge steps, make sure the back knee touches the ground on each step!

8 rounds of:

• Run 400 meters
• Rest 90 seconds

10x 2 minute work intervals with 2 mins rest between intervals

1) 250m row/10 thrusters @61/ Max rep pull-up

2) 2 Rounds of Cindy/ Max rep C&J @61

3) 20 Burpees/ Max Rep OHS @61

4) 12 Squat Clean @61/ Max rep HSPU

5) Max rep Squat Snatch @61

6) 400m run/ Max rep hang power clean

7) 15 Front squat @61/ Max rep muscle-up

8) 50 Air squat/ Max rep Push-jerk @61

9) 50 24" box jump/ Max rep deadlift @61

10) 25 T2B/ Max rep hang power snatch @61

Score is total reps from "max rep" elements

FLEXIBILITY:
5 ROUNDS
Hold Bridge Up for 30 seconds
Hold Pancake Split for 30 seconds

gymnasticswod.com/content/fri-0712

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

21-18-15-12-9-6-3
Wall ball shots 9/6kg
Pull ups

For a time:

400m run
18 Muscle-up
400m run
15 Muscle-up
400m run
12 Muscle-Up

*complete a penalty 200m run for every time you leave the rings

Row 500-1000-2000-1000-500

• increace speed every set * stroke level 20-24 * work/rest 1/1