11/5/2018 CFNL WOD

Power 1:
Banded Bench Press
@ 50% 1RM
7 sets 3 reps
Tempo:3-1-0-1
Spotters must be used

Power 2:
Plyo Push ups
5 rounds:10secs on 50secs off
Control descent then explode up lifting hands off the floor

WOD:
In 12 mins do:
Part A..

8mins to establish your 3RM Hang Power Snatch

then in the remaining time complete Part B

4 min AMRAP of:
6 Alt.Kettlebell Snatches, 24/16 kg
6 Ring Dips
16 Double Unders (Unbroken)

Record Part A weight and Part B reps

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