There is a sample of todays HAM Plan competitor's version. If you are interested at competing at the regional and games level contact Coach Andy.
WOD
Priority 1
2 Rounds:
30 Power Snatch (95/65#)
30 Bar Facing Burpee
Priority 2
10min. EMOTM:
5 Touch & Go
Power Snatch
*Build to a heavy set of 5*
then...
10min. EMOTM:
1 Power Snatch
*Build to a heavy single*
Priority 3 Auxiliaries
2 Rounds:
*Not For Time*
50 Ab Mat Sit-Ups
40 Hip Extensions
30 GHD Sit-Ups
20 Back Extensions
