Friday 12/15 WOD


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PERFORMANCE:
A. Every 2.30 Min for 5 Sets: Build to a Solid Squat Snatch Cluster 1.1.1 ( rest 10 sec between effort)
B. 2 Halt Sn Deadlifts( 2 sec) + 2 Snatch Pulls x 5 sets; rest 30-60 sec 
# Pause at pockets 2 sec for Sn DL,  On Sn Pulls accelerate as you pass the knees
C. EMOM X 10 min:
Odd:  2-4 Tough Strict HSPU ( adjust depth as necessary)
even: 10-15 UB TTB
C1.  Seated DB Press @ 40X0: AMRAP x 3 @40-50/20-30#; rest 60 sec
C2. Pronated CTB PullUp @ 40X0; AMRAP x 3; rest 60 sec
+
AbsOfSteel Day 12
3 Sets:
5 Pike Ups L
5 Pike Ups R 
10 Pike Ups Together
10 Straddle Pike Ups 
40 Russian Twist Touch per side  opposite hand to floor ( 80 touches)
rest 30 sec between sets 
Fitness:
A.  Build to a Power Snatch + OHS  in 12 Min
B. 2 Halt Sn Deadlifts( 2 sec) + 2 Snatch Pulls x 5 sets; rest 30-60 sec 
# Pause at pockets 2 sec for Sn DL,  On Sn Pulls accelerate as you pass the knees
C. EMOM X 10 min:
Odd:  2-4 Strict HSPU ( adjust depth as necessary) or 20 Sec Hold
even: 10 Toes Through Rings
C1. BB Press @ 40X0: AMRAP x 3 @ Loading for 6-12 reps) rest 60 sec
C2. Any Grip PullUp or Ring Row @ 40X0; AMRAP x 3; rest 60 sec
+
AbsOfSteel Day 12
3 Sets:
5 Pike Ups L
5 Pike Ups R 
10 Pike Ups Together
10 Straddle Pike Ups 
40 Russian Twist Touch per side  opposite hand to floor ( 80 touches)
rest 30 sec between sets 


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