From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat
From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
From the 10:00-20:00:
Heavy Single – Hang Squat Snatch
Conditioning (in class)
“High Heels”
10 Hang Squat Snatches (75/55)
30 Double-Unders
*snatch weight is meant to be lighter. 2 sets or less. 2x single unders for dubs
Back Squat (in class pre wod)
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
*building to 90% or AHAP
Gymnastic Conditioning
For Time, with a 7:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips