Congratulations to this Chicka!
WUWOD
5 min am rap of:
10 kb swings
10 one arm KB press with 5 sec hold at the top (EACH ARM)
10 one arm bent over row (each arm)
30 sec hollow hold
WOD 1
In 20 mins complete:
5×2 Hang Squat Snatch
*Use the heaviest possible weight each set
WOD 2
For time complete:
30-20-10-5
UNBROKEN Pull ups
20 HS Shoulder taps
*Pull ups have to be unbroken so make sure you scale correctly
*If you break you have to restart the set
*15 min cap
Additional Work
Rest
Barbell
A. Snatch (FULL)
6×2
Build to heavy double
B. Complex: Squat Clean, Hang Clean, 2 Split Jerk
Build to heavy, then hold
C. Front Squat
5×3
Accessory Work:
Accumulate 6 minutes of Goblet Squat (with DB & KB)
ACTIVE in bottom position
Every break = 5 Strict Pull ups + 5 Hanging Leg Raises