WOD Mon July 9

Skill

Snatch / Snatch Grip Deadlift
2 - 2 - 2 - 2 - 2 building to light/moderate load

Clean & Jerk / Front Squat
2 - 2 - 2 - 2 - 2 building to light/moderate load

Thruster / Push Press / Bench Press
2 - 2 - 2 - 2 - 2 building to light/moderate load

Work

“Van Damme”
For Time:
30 Snatches (135/95) / Snatch Grip Deadlifts
10 Ring Muscle-ups / 10 Pull-ups + 10 Push-ups
30 Clean & Jerks (135/95) / Front Squats
10 Ring Muscle-ups / 10 Pull-ups + 10 Push-ups
30 Thrusters (135/95) / Push Presses / Heavy Wallballs
10 Ring Muscle-ups / 10 Pull-ups + 10 Push-ups

Scale weights and skills to movements that can be done in big sets

Time Cap 18 Mins

CompTrain

Row Conditioning
On the Minute x 12:
Minutes 1-2-3: 20/16 Calories
Minute 4: Rest
Minute 5-6-7: 15/12 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories

Tabata Hollow Rocks
20s Work, 10s Rest, 8 Rounds