WoD 30.6.16

LEVEL 2
Strength – 16min
0-2 : 4 unbroken Hang Power Snatch
2-4 : 15 Pullups
Repeat the Scheme  another 3 sets,
load up at each set the barbell at hpsnatch
also change the pull-ups with 12 chest2bar then 8bar mu then complex:6t2b/5pullups/4c2b/3barmu

5min transition time

Metcon – 9min
For time
40 wall ball
30 mb situps
20 box jumps
20 wall ball
15 mb situps
10 box jumps

time cap 9min

LEVEL 1
Strength 16min
4rounds x 2min
10 dips
immediately followed by
4 rounds x 2 min
20m bear crawl

5min transition time

Metcon – 9min
amrap in 9min
6 T2rings
9 kb swings
12 alternating Step Lunges on a box 50cm