WOD : 4/20/2018

Friday

Strength/Skill

A1 - Hang Clean + Split Jerk

6 sets,  1 sets = 3 Hang Cleans + 1 Split Jerk  (work up to an RPE of 6)  rest 90 seconds

B1 - Snatch Grip RDL
3 x 12 reps at tempo 4010 (rest 60 seconds) 

Conditioning

1 Round of the following Every 3 minutes for 15 minutes


10 Power Snatch (95/65) 
100 Meter run

Accessory  
3 x 15 single leg RDL (use KB or Db) 
3 x 5 reps Negative Only Muscle Ups (start at the top and for a 5 count lower yourself to the bottom hang position)