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Lift - 10 mins Full Snatch - 6 x 1 Reps - work up to 85-90%
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Lift - 10 mins Front Squat - 3 x 2 Reps @ 90% - E3M across
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WOD: 15 Minutes
5 Min AMRAP
10 C2B Pull Ups Rx+, Pull Ups Rx
10 T2B Rx+, K2E Rx
10 Wall Ball 30/20 Rx+, 20/14 Rx
rest 2 min
4 Min AMRAP
8 C2B Pull Ups Rx+, Pull Ups Rx
8 T2B Rx+, K2E Rx
8 Wall Ball 30/20 Rx+, 20/14 Rx
rest 1 min
3 Min AMRAP
6 C2B Pull Ups Rx+, Pull Ups Rx
6 T2B Rx+, K2E Rx
6 Wall Ball 30/20 Rx+, 20/14 Rx
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Extra Credit - Air Dyne Intervals 30 Sprint / 30 Easy x 20 Rounds
Accessory - Reverse Hypers 3 x 20 Reps
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Youtube demo video for Candlesticks below