A1. Strict HSPU 9,7,5,3 + ME Kipping HSPU; r/r – 10s
A2. TTB 4×8-12; r/r – 10s
A3. Double Under 4x40s; r/r-3min
+
For time:
500m Row
then 2 rounds of
25 KB Swing
25 Box Jumps
then
400m Run
————–
Europa competitors practice a competition WOD
High Hang Snatch 5×2
+
Every 30s for 5 min
2 Snatch @75%
– rest 1 min then
EMOTM – 8
3 Burpees
2 Squat Cleans
3 Burpees
*Same BB for Snatch and Squat Clean
A. Build to a 1RM Press
B. Build to a 1RM DL
+
For time – 7min cap
75 Burpees
Killer #s Rissa! Mine: 140# press, 345# DL(PR). 5:10 for the burpees. Fun day @ 6:30am. Thanks Cass!
80# press and 215# DL!! 4:51 on the burpees which is crazy thinking about 12.1 when I only did 79 in the 7 min!
A. Snatch – Build to a heavy single for the day (2 misses and you are done)
B. Snatch 2×2 @ 80-85% of A
+
2-4-6-8-10 Front Squats 185/125
10-8-6-4-2 HSPU
+
Couch Stretch
Pigeon Stretch
Needs more Cass