P-Chain City

CROSSFIT

16 min EMOM
ODD – 20 butterfly pull ups/ 15 kipping pull ups/ 10 strict pull ups
EVEN –  20/15/10 wall balls

WOD
9 min Ascending Ladder
3 – 6 – 9 – 12 – 15 etc
Front squats 60
KB swings

OLY LIFT

1) KLOKOV PRESS + OHS COMPLEX
5 KP + 5 OHS
5 sets and work up to heaviest complex

2) POWER SNATCH
2 x Power snatch @ 70% x 5 sets

3) WOD
21 – 15 – 9
Power snatch 60kg / 40kg
Toes to bar