CrossFit Habu – Competitor

(No Measure)

Work to get those hips and shoulders warmz

Weightlifting

7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec.

Ok, I know you’re confused, but here’s how it goes… It’s basically a set of 5 T&G Power Snatches, with a three count pause at the knee on the first and last reps. All 5 reps should be unbroken.

Gymnastics

10:00 Freestanding HS Hold Practice (in a 4’X4′ box)*

*This is basically practice within a 4’X4′ box. If you are proficient at these practice freestanding HSPU. If you are not spend the time kicking up to a wall, then trying to maintain the HS without your feet touching.

WOD

Absolutely AFAP for both pieces.

3 rounds for time of:

4 MU

6 Power Cleans 205/135#

12 Lateral Burpees (over bar)

*Rest 2:00

3 rounds for time of:

6 MU

8 Power Cleans 205/135#

12 Lateral Burpees (over bar)

*Note the difference in rep scheme between the pieces.