WOD:
Strength:
15 min to est a 1RM of the complex: 1 pause front squat (3 sec) + 1 push jerk
Conditioning:
Five rounds of:
15 L one arm Snatches @1.5 pood/ 1 pood
10 Deadhang Pullups
15 R one arm Snatches @ 1.5 pood/ 1 pood
SCALES:
Gold
Strength:
15 min to est a 1RM of the complex: 1 pause front squat (3 sec) + 1 push jerk
Conditioning:
Four rounds of:
15 L one arm Snatches @ 1.5 pood/ 1 pood
10 Deadhang Pullups
15 R one arm Snatches @ 1.5 pood/ 1 pood
Silver
Strength:
15 min to est a 1RM of the complex: 1 pause front squat (3 sec) + 1 push jerk
Conditioning:
Four rounds of:
15 L one arm Snatches @ 1 pood/3/4 pood
10 Deadhang Pullups with band
15 R one arm Snatches @ 1 pood/ 3/4 pood
Bronze
Strength:
15 min to est a 1RM of the complex: 1 pause front squat (3 sec) + 1 push jerk
Conditioning:
Three rounds of:
15 L one arm Snatches @ 3/4 pood*/1/2 pood*
10 Deadhang Pullups with band
15 R one arm Snatches @ 3/4 pood*/1/2 pood*