Better wash your hair BEFORE the WOD

Competition Class

Strength

Skills&Drills

GYMNASTICS
5 x 60% of best UB C2B sets + 3
Rest 1min between efforts

BARBELL CONDITIONING
5 Rounds, each for time:
5 TnG Power Snatch
5 TnG Jerks
5 Thrusters
Rd1: 115/75, Rd2: 135/95, Rd3: 155/105
Rd4: 165/115, Rd5: 95/65 (dbl reps)
Rest 2:1

CORE
3 Super Sets of
"10 single leg Paloff Press
(put 5# plate on band) "
"1min plank
(lift L leg, R leg, L arm, R arm, repeat) "

MetCon

E2M10M

odds: 2 Jerks (from the rack)
evens: 8 DBL DB/KB Bent Over Rows

3 Rounds for Time:
100 Double Unders
25 Push Press 95/65