Wednesday 02/07/24

Workout

Warm Up

AMRAP 6 
20 jump ropes 
20 (total) shoulder taps 
3 wall walks no hands 
-with an empty bar 
3 snatch grip deadlifts 
3 hang high pulls 
3 hang power snatch 

Strength 

EMOM 10 
1 snatch grip deadlift + 2 power snatch 

WOD 

OPEN WOD 23.3 

Starting with a 6 min time cap complete as many reps of:
50 double unders 
15 snatches (95/65 65/45)
5 wall walks 
50 double unders 
12 snatches (135/95 95/65)

If completed before the 6 min time cap add 3 minutes to the time cap and complete 
20 strict handstand push ups /hand release push ups
50 double unders 
9 snatches (185/125 115/75)

If completed before the 9 min time cap add 3 minutes to the time cap and complete 
20 strict handstand push ups /hand release push ups 
50 double unders 
6 snatches (225/155 135/85)

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