Skill: Snatch + OHS
Warm up then take 5 sets to find your heaviest complex
Metcon: For time
Buy in: 400 m run
5 rounds
10 Alt KB Snatch 53/35
15 American Swings 53/35
20 Goblet Squats 53/35
*every time weight is dropped within rounds accumulate a 10 sec hollow hold (ex: dropped 5 times- do FIFTY second hollow hold after WOD)
18 min time cap
Score: Complex weight and time (or 18 min plus missed reps in seconds)
Warm up then take 5 sets to find your heaviest complex
Metcon: For time
Buy in: 400 m run
5 rounds
10 Alt KB Snatch 53/35
15 American Swings 53/35
20 Goblet Squats 53/35
*every time weight is dropped within rounds accumulate a 10 sec hollow hold (ex: dropped 5 times- do FIFTY second hollow hold after WOD)
18 min time cap
Score: Complex weight and time (or 18 min plus missed reps in seconds)
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