Primer: 2 rounds: 40s each PVC pass throughs | pvc leg swings | PVC OHS
2 rounds: 10 scap pull ups | 3 strict ring pull ups | 10 ring kip swings | partner has 3 Empty Barbell Pause OHS (10s in bottom)
Technique practice: EMOM x 9
Min 1: 3 power snatches
min 2: 3 clean and jerks
min 3: 3 thrusters
Rd 1: light | rd 2: game time weight | rd 3: heavier than game time weight
WOD: Van Damme
30 power Snatches @ 135/95
10 ring muscle ups
30 power clean and jerks @ 135/95
10 ring muscle ups
30 thrusters @ 135/95
10 ring muscle ups
*Time Cap 23 minutes
Performance: 7/4 RMU | 115/85
fitness: 20 Pull Ups + 20 Push Ups | BB @ 95/65
fit light: 20 jumping Pull ups + 20 push ups | BB @ 75/55