Same “Flow”… Kinda…
With Different Movements…
Pull Ups Instead Of Box Jumps…
BarBell Is Still From The Hang… But Now We’re Squattin’…
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min:
5 Push Presses @ 60% of your 1 Rep Max
MetCon…
***Hang Power Snatch Weights…***
ADV: M- 95lbs-115lbs-135lbs/F-65lbs/85lbs/95lbs…
Rx’d: M-75lbs-95lbs-115lbs/F- 55lbs/65lbs/85lbs…
Sx’d: M-55lbs-75lbs-95lbs… F- 35lbs-55lbs-65lbs…***
***Double Unders… All Levels… MOD: 135 Singles With Same Penalty…***
20 Min TIME CAP!!!
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For Time:
200 Meter Run
1 Hang Snatch (Lightest Weight…)
20 OverHead Squats
21 Pull Ups
400 Meter Run
1 Hang Snatch (Medium Weight…)
14 OverHead
15 Pull Ups
400 Meter Run
1 Hang Snatch (Heaviest Weight…)
8 OverHead Squats
9 Pull Ups
200 Meter Run… Then…
45 Double Unders with a Pump Run Penalty… TIME!!!
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3…2…1… GO!!!
Mando
6.27.2022 WOD & Scores…
RainCrossStrengthandConditioning 