WOD:

12min AMRAP 1 min KB Swings 53/35, Rx 70/55 1 min Goblet Step Back Lunges 1 min Abmat Sit-ups

ACCESSORY:

8×4 Tempo Ring Rows 8×4 Tempo Push-ups

 

Comp Rx:

1. Snatch Primer On the :90 Seconds x 3 Rounds @ 40%: 3 Power Snatch 2 Hang Squat Snatch 1 Squat Snatch

2. Low Hang Snatch 3×2 @ 70% 2×2 @ 75% 2×2 @ 80% Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

3. Back Squat 5 Reps @ 82% 2 Reps @ 87% 5 Reps @ 82% 2 Reps @ 90% 5 Reps @ 82% 2 Reps @ 93%

4. Conditioning 3 Rounds: 63 Air Squats 42 Calorie Row 21 Kipping Handstand Push-ups