2018-12-14 WOD

WARM
std warmup
500m row
2x
{
8 goblet squat 26#
10 hollow rocks
}
Snatch warmup
Back squat 5x45, 5x95, 5x135

MAIN

A. 10 min EMOM
{
5 Back Squat 165#
20s ring l-sit
}

B. 20 min cap:
{
b1. for time:
{
50 KBS 53#
10 strict HSPU
40 KBS 53#
8 strict HSPU

30 KBS 53#
6 strict HSPU

20 KBS 53#
4 strict HSPU

10 KBS 53#
20 strict HSPU

}

time: 10:30

In remaining time (9:30), work to a heavy snatch:

{

2x65, 2x75, 2x85, 2x95, 2x105 (power snatch on the 105)

}

}