ROP - light day

week 11 day 1
ROP - light day

buy in:

• dynamic warmup
• down dog held 1 minute

WOD

• 4X2 c&p with pullups (16kg)

cash out:

• Snatch (16kg)
• 10 minutes

NOTES:
c&p
**as follows:

• 1 c&p
• 1 clean, 2 military presses

** 1 minute rest between 1st 2 ladders, :30 seconds rest after 3rd ladder
Snatch:
** as follows:

• 5 rounds - 5r/5l
• 1 minute rest
• 3 rounds 5r/5l
• :30 seconds rest
• 1 round 5l/5r + 2r/2l