08.28.2018 WOD

A. Mobility

B. Primer
3 rounds of
KB complex each arm
4 Push press+ 4 Front squats+ 4 Overhead Squats

C. Volume
EMOM 10 min
Even min: 1 segmented power snatch (2 sec pause at knee) + snatch balance + 2 ohs 22×1 tempo
Odd min: 1 strict c2b pu + 2 strict ttb + 3 strict pull ups

C. WOD
4 rounds
15 cal row
12 kb swings -choose heavy weight that challenges to complete 12
9 toes-to-bar
12 hand release push-up, rx+ clapping push ups
15 DB/KB deadlifts 55/40
*rest 2 mins after each set

Goal is to go unbroken and increase speed to completion of each set. Intentionally increase effort each round