1-3-18
 
WOD:
 
1 RD
21 DL 225/155
21 BJ Overs 24/20
21 Cal Row
– into –
2 RDS
15 DL 185/135
15 BJ Overs 24/20
15 Cal Row
– into –
3 RDS
9 DL 155/105
9 BJ Overs 24/20
9 Cal Row
 
Comp Rx:
 
1. Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups
 
2. Snatch Balance
On the Minute x 8
Minutes 1-2 – 65%
Minutes 3-4 – 70%
Minutes 5-6 – 75%
Minutes 7-8 – 80%
 
3. Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches
 
Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between
 
4. Conditioning
AMRAP 3:
15/12 Calorie Bike
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
4 Power Snatches (135/95)