5 Rounds:
5 Power Snatches @ 10
5 Box Jumps @ 18”

then 1 Round of:
10 Pull Ups
10 Push Ups

then 3 Rounds:
5 Power Snatches @ 10
5 Box Jumps @ 18”

then 2 Rounds:
10 Pull Ups
10 Push Ups

Aim: Technique before intensity, maintain the technique, pause and reset after each lift. Look at trying to pace 1 snatch every 10-15 seconds….

21:21
-tough...very tired at end

Warmup
4 rounds
5s handstand hold
10 light KBS

WOD
4RFT
300m row
10 T2B
15 DB Snatch (55/35)
20 WB (20/14)

28:22. Knees. WB killed me

12min EMOM
Odd:
1 high hang clean
2 launch position clean
Even:
3 squat cleans
10rds @135, 2 @155

200 double unders
3:30

4rds
:30 hollow rock
:30 45# hold

Metcon:

EMOM: Bench Press (185lbs) thru rnd 8, Hang Cleans (165lbs) thru rnd 8, Deadlift (275lbs) thru rnd 8

Total reps: 118

2010 New England Sectionals WOD

5 Rounds

20 Box Jumps 24/20

20 Chest 2 Bar pull ups MOD ring rows

20 Wallballs 20/14

Time 24:32

5 rounds

20 wall balls 14lbs 10ft
10 kb snatches (5/arm) 1p MOD green KB

Time 12:41

Snatch form work
Muscle-up form work

---

My snatch form has improved dramatically.

So close on the MU. so close. damn.

8min AMRAP

200m run

7 Burpee pull ups MOD jumping pull ups

Rest 2 mins

Row 250m

4 Wall climbs

20 Double unders

• forgot to write down my reps :(

Skill-
Sally
7' EMOM 7 pull ups (5' C2B)

21-15-9
Pull Ups
Back Squats @ 115
K2E