WOD:

5 RDS: 400m Run 3 Rounds “Cindy” 5 Pull-ups 10 Push-ups 15 Squats

Comp Rx:

1. Snatch Skills On the 1:30 for 7 Sets: Pausing Snatch Deadlift Low-Hang Squat Snatch (Drop From Overhead) Squat Snatch

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

2. Squat Snatch On the Minute x 9 – 1 Repetition Minute 1 – 74% Minute 2 – 77% Minute 3 – 80% Repeat this cycle (2) additional times.

3. Back Squat 10 Reps @ 72% 8 Reps @ 77% 6 Reps @ 81% 4 Reps @ 85% 2 Reps @ 90% Rest 2:00 between sets.

4. ”Spin Doctor” AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)