Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
Snatch Technique Session
A, EMOM 3 min:
3 Hang Muscle Snatch
Weight: 72% of 1 RM Muscle Snatch
B, E90sec for 12 min (6 sets)
3 Hang Squat Snatch
Weight: 70% 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 72%/RIR 2
2, 5 Tempo Box Dips 31X0 RIR 2
3-4, Rest
B, Every 4 min for 16 min (4 sets)
400 m Run
15 Toes to Bar
4 Wall Walks
Cap 3:30 per interval
Post WOD:
Core Workout
EMOM 12 min:
1, 45 sec Face Up Chinese Plank
2, 30 sec Hollow Hold in GHD
3, 17 GHD Sit Ups
4, Rest
