Necessity, “The mother of invention”
Warm-up: Ski ERG orientation. 2 rounds of 10 Calorie Ski ERG, BBWU4S. Dynamic Stretch.
Strength: Snatch Drills
5 min. EMOM Snatch Balance, 3 Reps
5 min. EMOM Snatch High Pull,3 Reps
5 min. EMOM # position Snatch, 2 reps
WOD: DARKNESS DESCENDS
For Total Reps:
0 to 4 min.
2 Rounds
10/7 Calorie Ski ERG
15 Wallball 20/14
3 Clean and Jerk 115/75
4 to 8 min.
2 Rounds
10/7 Calorie Ski ERG
15 Wallball 20/14
3 Clean and Jerk 135/95
8 to 12 min.
AMRAP
10/7 Calorie Ski ERG
15 Wallball 20/14
3 Clean and Jerk 155/105
Advance to the next round as soon as you can.
If you cannot finish the first 2 rounds in 4 min. stay at the same weight on the C&J and complete as many reps as you can in the remaining time.
Icing: Accumulate 30′ of Handstand Walking or 3 min. of Handstand Holds