Friday 2 November

 4 o'clock gang

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

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