17/07/27

Strength

Hang-Snatch (below the Knee)
3x3 @ 65% (go every 60 sec)
3x2 @70% (go every 90 sec) 
3x1 @75% (go every 120 sec)

WOD

A. KB-Swings #16 #24- In a 3 min window, see how many unbroken sets of 20 you can do
REST- 3 mins
B. 3-Bar-MU, 6-C2B-pullups, 9-pullups, 12-ring-rows- In a 3 min window, see how many unbroken sets of the chosen movement you can do.
REST- 3 mins
C. Double-unders- In a 3 min window, see how many unbroken sets of 50 you can do.
Scaled- Penguin drill-In a 3 min window complete as many sets of 50.

Unilateral work

D. Turkish get up (with a KB) – In a 2-minute window, accumulate as many high quality repetitions as you can. Alternate sides on each rep.

E. Single arm KB overhead squat – In a 3-minute window, accumulate as many sets of 3 per side as you can