Max Effort Upper
Strength
Hang Power Snatch (1RM – Less than 10 reps past 50%)
WOD
“The Birth of Venus”
In 15min Complete
5 Rounds
10 Power Snatches (95,65)
200m Run
**In the remaining time AMRAP Bar Muscle Ups
**Score total Bar Muscle Ups
**Modify Bar Muscle Ups with C2B and Push Ups
5 Rounds
10 Power Snatches (95,65)
200m Run
**In the remaining time AMRAP Bar Muscle Ups
**Score total Bar Muscle Ups
**Modify Bar Muscle Ups with C2B and Push Ups
Strength
Floor Press (3RM, pull from rack)
Special Strength
4×6 Strict Pull Ups against max band tension
Midline
3x1min Standing Banded Static Oblique Hold, Standing
**3x1min each side
**3x1min each side
Finisher/Recovery
100 lying banded pull parts
**lie on back
**lie on back