WOD Mon Nov 9

Strict Gymnastics

On the 0:00 do one max set of strict handstand push-ups / push-ups
On the 2:00 do one max unbroken set of strict pull-ups / ring rows

Work

“Shot Caller”

5 Rounds:
21 Wallballs @ 20/14
18 Alternating Dumbbell Power Snatches @ 50/35
15 Box Jumps @ 24/20
12 Toes-To-Bar

CompTrain

Snatch Balance Complex
5 Sets:
1 Snatch Grip Push Jerk
1 Overhead Squat
1 Snatch Balance
Starting at 70% of 1RM Snatch go every 90s (building by 5-10lbs)

Pausing Snatch Complex
6 Sets:
1 Pausing Power Snatch (1” above parallel)
1 Pausing Squat Snatch (bottom)
Start at 70% of 1RM Power Snatch go every 90s ( 5-10lbs every 2 sets)