Warm Up:
Warmy
1×5 of the following;
Hang clean (65/45)
Thruster (65/45)
Hang snatch (65/45)
Back squat (65/45)
Xfit WOD:
Teams of 2 complete the following for time;
100 total Hang clean (75/55)
100 total Thruster (75/55)
100 total Hang snatch (75/55)
100 total Back squats (75/55) use wall ball to reach required depth
Each partner completes 200 total reps from the above exercises. While P1 is working P2 is holding a plate (45#/25#) above their head until the required rep count from P1 has been completed. Determine how many reps each partner will do before switching prior to starting the WOD. Should the partner who’s holding the plate need to drop it, they must go immediately into a plank position until their partner is done.
Pull up WOD:
18,11,10,10,9
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