dsc_2718

A. Halting Snatch Cluster – 1.1 x 5@70-75%; Pause below the knee, pause above the knee, pause at mid thigh, pause in the catch, rest :06 sec between reps, rest :90 Sec between Clusters
B. Open WOD 13.2
AMRAP 10
5 STO@115/75
10 Deadlifts@115/75
15 Box Jumps or step-ups@24/20

Alpha – as written
Bravo – STO@95/65, DL@95/65, Box@24/20
Charlie – STO@75/55, DL@75/55, Box@24/20
Delta – STO@65/45, DL@65/45, Box@20/16

C. Extra Unilateral
Bottoms up single arm KB carry – 50 feet each side x 3 sets; arm should be at 90 degrees in front of you

D. Extra Mid-Line
GHD – 12 x 3