(Practice / Glycolytic 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups. …
SOD
Complete as many quality reps without compromising form in 9 minutes:
Strict Pull-ups and Strict Ring Dips (Mod w/Bands)
Rep Scheme of 1-1-2-2-3-3…
If you get up to 10 & 10 with time remaining, go back down in reps.
WOD
Part 1: 5 minute AMRAP
50 Double Unders
9 Power Snatches (60% 1RM)
21 Burpees over bar (parallel facing)
Rest 3 min – adjust weight
WOD Part 2
5 minute AMRAP
40 Double Unders
6 Power Snatches (70% 1RM)
15 Burpee over bar (parallel facing)
Rest 3 min – adjust weight
WOD Part 3
5 minute AMRAP
30 Double Unders
3 Power or Squat Snatches (80% 1RM)
9 Burpee over bar (parallel facing)
Rest 3 min – adjust weight
WOD Part 4
5 minute AMRAP
20 Double Unders
1 Power or Squat Snatch (90% 1RM)
6 Burpee over bar (parallel facing)
**This is a continuous WOD. WOD part 2 starts where you left off in WOD part 1 etc… Post score = Total rounds, Reps completed and final Weight on the bar
