Tempo Overhead Squats

4 Sets of 1 reps

* Tempo: 5 Seconds Down, 3 secs hold at bottom Stand Fast

 

Snatch

4 x Snatch Complexes

* Complex : 1 Snatch Pull+1 Power Snatch + 1 Squat Snatch

 

‘Dewi’

 

3 rounds for time of:

 

-6 m Handstand Sidewalk-

 

12-9-6:

Wall ball (9/7 kg)

Power Snatch/ Squat Snatch/ Overhead Squat (40/25 kg)

* after each set 31 single unders

 

1st Round : Power snatch

2nd Round : Squat Snatch

3rd Round : Overhead squat

 

Time cap 25 mins

Posted in WOD

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