WOD:
Strength:
3 sets of the complex: 3 Snatch Grip Behind the Neck Press + 3 Behind the Neck Press + 3 Shoulder Press
rest 2 mins between sets
Conditioning:
6 rounds of:
30 seconds max effort Muscle ups
Rest 30 seconds
SCALES:
Gold
Strength:
3 sets of the complex: 3 Snatch Grip Behind the Neck Press + 3 Behind the Neck Press + 3 Shoulder Press
rest 2 mins between sets
Conditioning:
6 rounds of:
30 seconds max effort Chest to Bar Pullups
Rest 30 seconds
Silver
Strength:
3 sets of the complex: 3 Snatch Grip Behind the Neck Press + 3 Behind the Neck Press + 3 Shoulder Press
rest 2 mins between sets
Conditioning:
6 rounds of:
30 seconds max effort Pullups
Rest 30 seconds
Bronze
Strength:
3 sets of the complex: 3 Snatch Grip Behind the Neck Press + 3 Behind the Neck Press + 3 Shoulder Press
rest 2 mins between sets
Conditioning:
6 rounds of:
30 seconds max effort Assisted Pullups
Rest 30 seconds