WOD 160613:
BBG
EMOM for 10:00-
1 Hang Snatch (from Power Position) + 1 Hang Snatch (from just above knee)
*Begin around 60% of 1RM and add weight each minute to a max
Skill
10:00 Strict Muscle-Ups
-If you don’t have these – use bands to assist, but make sure they are not “easy”.
-If you have ONE Regional caliber Strict MU, but cannot perform more than one without dropping, accumulate as many as possible in 10:00.
-If you have 2 or more UB, wear a vest which makes for “difficult” reps, and accumulate as many as possible in 10:00.
Conditioning
4 rounds of:
9 Deadlifts 135/95#
100′ Shuttle Run (25′ down/25′ back)
7 Hang Power Cleans 135/95#
100′ Shuttle Run (25′ down/25′ back)
5 Shoulder to Overhead 135/95#
Rest 2:00 after each round.
complex 90 kg
24 strict mu
intervals all under 1min