WOD 8/21

Performance – Week 7 of 8 Work Capacity 
A.
In 10 Minutes work to a 2 RM Hip Snatch or Hip Power Snatch
Then:
5:00 EMOM 2 Hip Snatch or Power Snatch @ 90% of today
*Best Snatch Recorded

B.
7 Rounds
:30 Max DB Power Snatch @ 55 lb, 35 lb (From Ground)
:90 Rest
*Max Reps recorded

C.
3 Rounds
400 M Sprint
5:00 Rest

Foundations
Skill:
Kip Pull-ups

A.
EMOM alternating for 12:00
odd: 2-4 Kip/Jump Pull-ups
even: 2-4 Goblet Squat

B.
4 Rounds (Partner Workout)
250 M Row
8 Push-ups
*1 Person works at a time
*Record total time

“Disciplining yourself to do what you know is right and important, although difficult, is the highroad to pride, self-esteem, and personal satisfaction.” – Margaret Thatcher

Congratulations to Judy and Blaz on winning 1st place at the Africa Partner Competition!