12 20 14

WOD 12 20 14

P

A. [25] (Squat) Snatch to a heavy single.

B. AMRAP [2]: T2B

C. With a running clock:

@ 0:00
4 RFT:
4 OHS, 165/115
4 Muscle ups

@ 10:00
3 RFT:
12 Power Snatches (95/65)**
12 T2B

@ 20:00
3 RFT:
12 Thrusters (115/80)
12 C2B

F

A. [25] (Squat) Clean OR FS to a moderately heavy single.

B. Max Hollow hold

C. With a running clock:

@ 0:00
5 RFT:
7 OHS, 95/65
7 Strict Pullups / Rows

@ 10:00
3 RFT:
12 KBS (53/35)
12 ABMSU

@ 20:00
3 RFT:
12 FS (155/105)
12 DB Snatches (35/25)

*For PS, focus on descent should be

1.”Bend and flip” elbows at the top (lean back)

2. Keeping the bar very close (within inches) to the body

3. Minimal change in velocity during descent

4. ‘Slide’ @ hips without stopping.