Pre WOD:
Snatch:
EMOM 5 min:
1 Muscle Snatch 78% (of Muscle Snatch)
EMOM 10 min:
1 Paused Hang Squat Snatch
(1 sec pause in bottom) 85%+ of 1 RM Snatch”
WOD:
2 Rounds: (A1-A2-A1-A2)
A1, Amrap (40 sec On/20 sec Off)
15/12 Cal Row
4 DB Devil Press 2*22.5/15 kg
8 DB Thrusters 2*22.5/15 kg
Rest 2 min
—–
A2, Amrap (40 sec On/20 sec Off)
6 CTB Pull Ups
8 Box Jump Overs 24/20 inch
—–
Rest 2 min
—
Round 1= 8 min Amraps, Round 2= 6 min
Amraps (8-8-6-6 min)
Post WOD:
EMOM 9 min:
1, 22/22 sec Side Plank in GHD
2, 30 sec Superman +1.5/1 kg
3, 30 sec max V Ups
