Strength: In 10min: Snatch Push Press -MTR- 3-3-3-3-3
WOD – “OCT Qualifier #2”: 13 min AMRAP:
20 overhead squats (95/65)*
20 pull-ups
20 overhead squats (115/85)
20 chest-to-bar pull-ups
20 overhead squats (135/105)
20 muscle-ups
Max overhead squats (155/115)
Scaled #1: 20 OHS 45/35, Pull up
Auxillary work for Comp Athletes:
In 20min:
Block Snatch High Pull from the patella with pause at the Top: -MTR- 5-5-4-4-3-3-2-2
In 10min:
Hollow Rock to Arch Rock 5x{2x5ea}
Handstand 3x20sec
In 15min:
Rowing
5min Warm Up
6x 30sec on & 15sec off/AR
5min Cool Down row
