WOD:

Team Series #6

21-15-9

Synhro DB Snatches 50/35 (Scaled 35/25) Synchro Bar MU (Synchro Pull-ups) *Must have chin over bar at the same time

Cap 30 minutes

Accessory Work

“Durante Core” 4 RDS 10 Follow Rocks 10 V-ups 10 Tuck-ups 10 Hollow Holds

 

Comp Rx:

1. Handstand Pushup Test Max Kipping Handstand Push-ups

2. Clean and Jerk On the Minute x 9 (3 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 – 75% Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round): Squat Clean + Split Jerk 82 – 84 – 86%

3. Front Squat 6 Sets of 2: Sets 1 & 2 – 75% Sets 3 & 4 – 80% Sets 5& 6 – 85%

4. Conditioning 3 Rounds: 500 Meter Row 12 Deadlifts (275/185) 21 Box Jumps (30/24)