WOD:
8:00-Minute Clock to Complete:
3 Rounds:
6x CTB Pull Ups
6x Squat Snatches (95/65#)
3 Rounds:
7x CTB Pull Ups
5x Squat Snatches (135/95#)
If Completed, Additional 4-Minute Clock to Complete (12 Minutes Total):
3 Rounds:
8x CTB Pull Ups
4x Squat Snatches (185/135#)
If Completed, Additional 4-Minute Clock to Complete (16 Minutes Total):
3 Rounds:
9x CTB Pull Ups
3x Squat Snatches (225/155#)
If Completed, Additional 4-Minute Clock to Complete (20 Minutes Total):
10x CTB Pull Ups
2x Squat Snatches (245/175#)
If Completed, Additional 4-Minute Clock to Complete (24 Minutes Total):
11x CTB Pull Ups
1x Squat Snatch (265/185#)
Weightlifting:
Snatch
After 60%, Increase 3-5% per set with singles until you reach 1RM for day
Clean and Jerk
After 60%, Increase 3-5% per set with singles until you reach 1RM for day
Pause Back Squats 3 sec
3 x 3
HAP
GHD Situps
10Min EMOM
5-10 reps
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