photo-21CFE:

MOB

DYNWU

WOD:

6 by 400m Row

90s to 2M Plank

Front/Side/Reverse

 

 

 

 

CF:

DYN MOB

 

A. Snatch 

3-3 @ 80%

3-3-3 @ 85% 

 

B. 12M AMWAP:

1 Box Jump (24/20)

1 Pull-Up

1 Hang Snatch (95/65)

*Increase 2,2,2…3,3,3…for As many Reps as Possible as much Work as Possible in 12M.

 

*Competitors Edge:

1 Box Jump (36/30)

1 Rope Climb

1 Snatch (135/95)

 

C. Core Work

2 Rounds

40 Abmat SU

30 V Rollups

20 Back Hip Ext

10 T2B

 

*Competitors Edge:

Work Bar Muscle Up Skill instead of Core Work

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