Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
Snatch Technique Session
A, EMOM 3 min:
3 Hang Muscle Snatch
Weight: 70% of 1 RM Muscle Snatch
B, E90sec for 12 min (6 sets)
3 High Hang Squat Snatch
Weight: 65% of 1 RM Snatch
– Keep the weight and focus on speed under the bar
WOD:
A, EMOM 12 min:
1, 5 Tempo Back Squat 31X0 60%/RIR 2
2, 5 Tempo Box Dips 31X0 RIR 2
3-4, Rest
B, 3 sets:
3 min on/1 min off:
25/19 Cal Row
15 Wall Balls 9/6 kg (20/14 lbs)
Max Line Facing Burpees
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
