Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

5 Sets:
4 Power Snatch w/Pause above knee
3 Hang Squat Snatch from above knee
10 Pushups

Strength:

Pause Snatch + Hang Snatch 8×1, use 95% of last week’s top working weight

WOD:

AMRAP 12:
3 Muscle-Ups
12 Hang Squat Cleans, 135#/95#

Extra Work:

16:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency)
-L Rope Climb
-Strict Legless Rope Climb from Seated
-Strict Legless Rope Climb from Standing
-Legless Rope Climb
-Rope Climb w/Legs
-Long, Medium, or Short Rope Pull (3-5/side per set)
-Lying-to-Standing Rope Climb

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