Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)

MetCon: 3 Rounds for reps
6min AMRAPs OF
4 Toes 2 Bar
8 Burpees
16 Double Unders

1min Rest Between Rounds

*Ask coach for scaling options.

*Cashout (mandatory)
10 min EMOM
15 sec. ME KB Russian Swings 24/16kg.

 

Olympic weightlifting WOD 11/7:

1. TNG power snatch 5-5-5-5-5-5
2. OHS Ladder E2MOM 3 reps 40-50-60-70-80-90/15-25-35-45-55-65
3. Tempo clean pull (5sec) 7x3x60%
4. Split press 4x4x90% 5RM Shoulder press