WOD

5 rounds
30 Slam Balls (20/10)
20 Push-Ups
20 Box Jump Overs (24/20)

* Target time: 14-16 minutes
* Time cap: 20 minutes

SKILL

10 minutes TOTAL
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
3-5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups -Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)
Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)
Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)

BBC

A): Snatch Pull (7 x 3)

Snatch Pull
7 x 3 100%
*Don’t touch and go
*Focus on setting up and drive
*15 min

B): Snatch (7 x 3)

Power Snatch
7 x 3 60-65%
*15 minutes