WOD #004

elephantWODtuesday

BB Gymnastics

1) 7×2 Verti

cal Snatch from blocks (at hip) – heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 7×2 Vertical Clean from blocks (at hip) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO

*Notes: Two Vertical Cleans should be performed, then one Push Jerk after the second Clean.

Conditioning

For time-

3 rounds of:

20 KB Front Squats 24/16kg
5 Bar Muscle-Ups
20 KB Snatches (partition in any way) 24/16kg

Run 1 mile

3 rounds of:

15 KB Front Squats 24/16kg
3 Bar Muscle-Ups
15 KB Snatches (partition in any way) 24/16kg

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