NON-COMPETING ATHLETES: 

AM:

A1. 12 x 1 MFD: Snatch;

B1. 5 x 4 Snatch @ 70% of MFD

C1. 5 x 12-20 GHD Sit-Ups

C2. 6 pistol squats

D1. 5 x 12-15 Glute-Ham Raises;

D2. 12 Hi-Box Jumps (30″/24″)

PM:

Performance WOD.

COMPETING ATHLETES: 

AM:

A1. 5 x 12-15 GHD Sit-Ups

A2. 5 x 5 Heavy KBS (32/24)

A3. 5 x 5 Hi-Box Jumps (30/24). If possible, hop laterally.

A4. :90 Rest

PM:

WOD #1 from Crush Competition. Take 3:00 rest after both partners complete a round.