20min AMRAP ladder of 1 Snatch 2 Pull ups 2 Snatches 3 Pull Ups 3 Snatches 4 Pull ups Etc…. A) Ask coach for specific Instructions B) 30/20kg- Pull ups by ability. C) 42.5/30kg- Pull ups D) 50/35kg- C2B Pull Ups
E) 60/40 – BMU S&A WOD : Strength: Strict Press 6*3*70% 3RM (80%5RM) Front rack lunges 5-5-5-5: +5*80% from last set *time cap 30min. Accessory: KB One Arm Deadlift 3*8-12 (each side) One arm KB/DB shoulder press 3*10-15 (each arm) *time cap 20min.
