Skill Work: Tabata L-Sit Pull-ups
Weightlifting: Power Snatch + OHS (EMOM 10 mins 1 Power Snatch + 1 OHS at 70%). We are going to work at 65-70% of our best Snatch for this EMOM, 1 Power Snatch + 1 Over Head Squat
WOD: For time, CAP 21 minutes.
With a running clock complete:
15-12-9 reps of
- 95-lb. thrusters
- Pull-ups
- REST 3 minutes
-then
12-9-6 reps of
- 95-lb. thrusters
- Pull-ups
- REST 2 minutes
-then
9-6-3 reps for time of:
95-lb. thrusters
Pull-ups
This workout is all about maintaining relative intensity across each set of thruster/pull ups. In this workout, you will need to look at the clock immediately after finishing one of the blocks and add the appropriate rest period, and continue with the descending rep scheme.