4/3/2019 CFNL WOD

Strength WOD:
Press
3 reps E3MOM for 9mins
@ 85/90/90% 1RM
No Max reps

WOD 1:
3 rounds for time of:
10 Hang Power Cleans, 50/35 kg
10 Overhead Squats, 50/35 kg
5 Bar Muscle-ups
Handstand Walk, 5 m

(15min cap)

WOD 2:
For time:
30 Alt. Dumbbell Snatches, 22.5/15 kg
20 Alt. Pistols
10 Handstand Push-ups
50 Double Unders

(10min cap)

Core (Optional but highly recommended):
Hollow Hold
5 x 20secs on,20secs off

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