Joanne Sparkes - MOTM WOD

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

B. 4 Rounds, each for time:
Row 600/500m (start @ 2:10, increase 5s each min)
then 3 x 6 Power Snatch 95/65, 6 Bar Facing Burpees, 6 C2B Pull-ups

C. T2B Test
Max Effort UB T2B
Rest precisely 1min
D. Max Effort UB T2B

CONDITIONING

E3M18M
40s ALL OUT Assault Bike Sprint
2:20 easy recovery spin

MetCon

Class

10min to work to 3RM TnG Power Snatch

AMRAP 4:
21 power snatches 95/65
21 wall balls 20/14
21 box  jumps 24/20

Rest 4 min

AMRAP 4:
15 power snatches 115/75
15 wall balls 20/14
15 box jump overs 24/20

Rest 4 min

AMRAP 4:
9 power snatches 135/95
9 wall balls 20/14
9 burpee box jump overs 24/20