Friday – Training

Games Prep

Gymnastics Skill (Build into your warm up):

Handstand Push Ups; 4 x amrap (-2) of a more difficult hspu than normal

Part I

A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec
B. Snatch Pull; 3 x 3 @ 75% (off of full snatch), rest 60 – 90 sec.

C. Abs x 100 (the goal is to complete 100 reps by the end of the day. You can wait until after the WOD in order to add to your total completed in the WOD to equal 100)

Part II

3 Rounds

3:00 on the clock

500m Row

Max Rep Toe 2 Bar with remaining time

3:00 minute rest b\t rounds