"Complexes"

EQUIP: Bar (c: 115/75, p: 95/65, f: 65/35), Slam Ball (30/20), Jump Rope

WARM-UP:

*Active Stretch (w/ PVC)

*400m Run/ Row

*3 x Part A’s Snatch Series w/ light barbell

*1st Round of Part B: (16 Dbl-Under + 8 (4e) Pistol + 4 Slurpee

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WOD (60:00 running clock):

A) For Time (30 min. cap) -

800m Run

8 x [1 Power Snatch + 1 Snatch Balance + 1 OHS + 1ea OH Lunge R&L] (c: 115/75, p: 95/65, f: 65/35)

600m Run

6 x [1 Power Snatch + 1 Snatch Balance + 1 OHS + 1ea OH Lunge R&L] 

400m Run

4 x [1 Power Snatch + 1 Snatch Balance + 1 OHS + 1ea OH Lunge R&L] 

200m Run

2 x [1 Power Snatch + 1 Snatch Balance + 1 OHS + 1ea OH Lunge R&L] 

 -REST as needed (5 min. max)-

B) For Time -

800m Run

8 x [16 Double-Under + 8 Pistol + 4 Slurpee] (30/20)(“Slurpee” = Slam Ball Burpee)

600m Run

6 x [12 Double-Under + 6 Pistol + 3 Slurpee]

400m Run

4 x [8 Double-Under + 4 Pistol + 2 Slurpee]

200m Run

2 x [4 Double-Under + 2 Pistol + 1 Slurpee]