WARM UP: 3 Rondas (t.cap 8´)

200 Run

5 Muscle snatch 20/15- 30/20- 35/25

5 Power snatch

10 Back squat

5 Burpee over the bar

 

WOD: «Randy» (t.cap 8´)

75 Snatch 35/25

WOD: For time (t.cap 8)

50 Double unders

21 Thruster 60/40

50 Double Under

15 Thruster 60/40

50 Double Under

9 Thruster 60/40

STRENGTH / SKILL: 5 Set x 2´

10 Deadlift  60%-70%Rm

3-6 Muscle Up (Ring) / Progression MU