Tuesday’s WOD – CrossFit Praus

Tuesday’s WOD

Warm-up:

5 Sets:
3 Muscle Snatch from Below Knee
3 Power Snatch from Below Knee
3 Snatch from Below Knee
3 Overhead Squats
3 Drop Snatch

Strength:

2 High Liftoffs w/5 Second Eccentric + Snatch 1-1-1, 3×1

WOD: 

4 Rounds For Time:
10 Handstand Pushups
20 Anchored Sit-Ups
30 Kettlebell Swings, 24kg/16kg

TIMECAP: 15:00

Extra Work: 2 Power Cleans + 2 Push Press + 2 Jerks 1-1-1, 3×1

Notes
Each set of “1” is 2 of each lift.
Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.