Primer:
 
Start light and work up slowly
12 min every :90
2 Position Clean
1) High Hang Squat Clean
2) Hang Squat Clean
 
WOD:
 
Online Qualifier #2
 
4 RDS
25 C2B
5 Cleans 245/170
 
Intermediate:
Pull-ups
Cleans 155/105
 
Beginner:
15 RR
5 Cleans 95/65
 
55+
Pull-ups Cleans 155/105
 
 
 
Comp Rx:
 
1. Overhead Squat
Build to a Heavy Double
 
2. Snatch Balance
Build to a Heavy Single
 
3. Conditioning
For Time:
50/35 Calorie Assault Bike
27 Ches to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (135/95)
9 Squat Snatches (155/105)
Single Bar, Change Weights.
 
4. Midline
Alternating On the Minute x 12
Odd Minutes – 18/15 Calorie Row
Even Minutes – Max Seconds in L-Sit