45 minutes of stretching

4 Rounds for time:

Row 400m
2 Muscle ups
4 Deficit Handstand Push-ups
8 Kettlebell swing 55/70#
16 GHD sit-ups

Coaches Notes:
The deficit height will depend on the athletes level and ability, regular Handstand Push-ups are a step towards deficit HSPU. Record deficit used.

result: 17:44 scaled

Seattle

Nancy
5rds
400m Run
15 OHS 95#

14:22

Then, tabata hollow rocks. 12.

7 sets:
• 5 Back Squats
Weight: 65% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

21-15-9
T2B
Box Jumps (24/20")

First 21 t2b then mostly knees to 90. T2b hurt the back of my shoulders

Squat
10 x 3 - #100lbs
*Each set is performed at the top of a 2:00 timer

Wod
12 Hang Power Snatches 115/75 - #53lbs
Run 200m
9 Hang Power Snatches 115/75
Run 200m
6 Hang Power Snatches 115/75
Run 200m
3 Hang Power Snatches 115/75

7:46 min

snatch practice:

3x5 working sets - practice hill pull leading up to power snatch

WOD:

15 - 12 - 9
STO 115/75#
20 sit-ups w/ 35# after each STO set

1 min at each station for 6 rounds. Total 24 min WOD
12 pull-ups
10 box jumps (30/24)
12 KBS (70/53)
10 HSPU

Red band. 24". 53 for 4 rounds, then 44 for 2 rounds. 2 abmats.

walking