WOD Thu Jan 23

Work

With a partner:

5-4-3-2-1 Minutes of Rowing
Rest half the working time at the end of each interval:
5 Minutes work, 2.5 Minutes rest…

THEN:

5-4-3-2-1 Minutes of Biking
Rest half the working time at the end of each interval:
5 Minutes work, 2.5 Minutes rest…

CompTrain

5 Sets:
3 Hang Muscle Snatches
2 Pausing Snatch Grip Push Jerks

Technique Loads:
Set 1: 30% of 1RM Snatch
Set 2: 35%
Sets 3-5: 40%

THEN

On the 1:30 x 5 Sets:
30% Max Ring Muscle-ups
3-3-2-2-1 Hang Power Snatches