Custom AKA WOD
Snatch Complex IIII
Snatch Complex IIII
A 10RM Push Press 10-10-10 B 3RFR: 1 min Push Press 52,5/35kg 1 min Wall Balls 9/6kg 1 min Box Jumps 1 min Rest
A 3RM SNATCH GRIP DEADLIFT B For time: 21-15-9 Squat clean 50/37,5 kg HR push ups
A 5RM BENCH PRESS B 3×12 weighted dips across C 3RFT 10 Burpee box jumps 400m run
A EMOM10 odd 40 sec catch position hold rings (weighted) even 50 sec weighted plank B 5X5 BACK SQUAT ACROSS C 1km row for time
For time: 1km row 75 burpees 50 box jumps 25 hang power clean 42,5/30 kg
A Fran For time: 21-15-9 B 3×12 back rack lunges across C AKA core
A 1RM JERK B 3×3 strict press @75%, 1min rest between sets C AMRAP5 6 cross TTB 50 DU
A OTM10 3 Power Snatch @60% B MEXICANO EMOM10 1 Snatch 42,5/30 kg 3 Overhead squat 42,5/30 kg 5 diamond push ups
5 RFT: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 1min rest