Wednesday WOD


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 Fitness:
A. EMOM  x 8 Min :  2 TnG Power Clean - Build to moderate  2
 +
 B. 15-12 -9 All Out For Time:
 Power clean @95 or 115/65 or 75#
 Burpee
 Active Rest 12 min
 +
 15-12-9 All Out For Time:
 Power Clean @95 or 115/65 or 75# 
Burpee

Performance:

 Squat Clean & Jerk Tech/Mod + PS Tech + Gym Skill EMOM
A. EMOM x 8 min:  Squat Clean + Hang Squat Clean + Split Jerk 
B. EMOM x 8 min : 3  TnG Power Snatch 
# Increase every 2 min on A and B
+
Every 30 sec for 5 Min : 3-5 PullUps
+
Every 30 sec for 5 Min : 3-5 Kip to Def/Floor HSPU 
+
Every 30 sec for 5 min : 3-5 TTB
+
Rope Climb Skill
+
Midline:
Arch Hold >> accumulate 2 Min AFAHP


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