Strength WOD
12 min to Find a 1 RM Split Jerk from the Rack
WOD
21-15-9
Hanging Squat Clean (135/95)
Handstand Push ups
-This gem is from CrossFit.com.
Ally looking full of focus on the rower.
Competitors WOD
Snatch EMOMx5: 5 unbroken touch and go reps
**
Clean and Jerk 3×8 Touch and Go. Work speed, you choose the weight
Then
50 Toes to Bar
50 Pistols
20 Muscle Ups
(if you do not have muscle ups….30 chest to bar pull ups and 30 dips)
-For Time-