WOD | 18.03.2017

AFAP (As Fast As Possible)
3 rounds of
15 Deadlifts 100/70kg
15 Handstand Push Ups
5 Bar Muscle Ups

Note: If you are doing 17.4 tomorrow? Take it easy today.

OlyWOD
EMOM (Every minute On the Minute)
for 15′ of
3 Snatches @ 30%-50% of your 1RM
*Light snatches here. Work on speed and form. If 50% doesn’t make you go fast? Use less %

-then,
EMOM (Every minute On the Minute)
for 15′ of
3 C&J @ 30%-50% of your 1RM
*Light C&J here. Same as snatch.

Note: Yes you are allowed to increase or decrease the weight. Stay in between the 30% and 50%. Focus on SPEED.