Warm up:
Warmy+
5,5,3,3,1,1 of squat cleans + 20 single skips in between sets
Xfit WOD:
100 wall balls
100 power snatch (75/55)
100 KB Swings (53/35)
While partner 1 works, teammate completes 50 DU’s (2:1 singles) then hangs from pull bar. Partner 1 who’s working needs to complete at least 50 reps of the exercise they started with before a switch occurs. For example, P1 starts at WB, P2 completes DU count while P1 is on 35 rep count, P2 needs to hang from pull up bar until P1 gets at least 50 reps. If P1 continues P2 must continue to hang. Each athlete completes 300 reps + Jump rope count.
Pull up work;
10,7,6,6,5
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