130223 ~ Team Elizabeth!

130223 ~ Team Elizabeth!

Strength:

"Snatch Complex"

**Heavier than 130209**

EMOM 10 min

1 Power Snatch

1 Hang Power Snatch

1 Squat Snatch

3 OHS

TEAM Conditioning (3 parts)

*In teams of 2 complete the fllowing for time:

Part 1:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips

For time.

Rules: This event will be performed by taking turns to complete each portion of the WOD. The first athlete will complete 21 Squat Cleans, then the other athlete will complete 21 Squat Cleans. The first athlete will then complete 21 Ring Dips, then the 2nd athlete will complete 21 Ring Dips, etc. Only one athlete may be working at a time, and each athlete must complete the full set before the other athlete begins.

*Rest 3 minutes.

Part 2:

5 minute AMRAP of alternating Rope Climbs 15′.

Rules: The athletes must alternate reps. Both athletes must use the same rope.

*Rest 3 minutes.

Part 3:

Row 2k.

Rules: There is no set time or distance protocol for alternating athletes. Teams may choose the fastest possible way to complete the event. This may include anything from 1 athlete completing the entire piece, or athletes changing every 200m. There is no set template—do what you think will be fastest.

 

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