Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
A, EMOM 3 min:
3 Hang Muscle Snatch
Weight: 74% of 1 RM Muscle Snatch
B, E90sec for 12 min (6 sets)
3 Low Hang Squat Snatch (start just below knee)
Weight: 73% of 1 RM Snatch
– Keep the weight and focus on speed under the bar
WOD:
A, EMOM 12 min: (3 sets)
1, 5 Tempo Back Squat 31X0 + 2kg/ RIR 2
2, 5 Tempo Box Dips 31X0
3-4, Rest
B, EMOM 16 min: (4 Rounds)
1, Erg for Cal
2, Burpee Get over 48 inch
3, Wall Balls 9/6 kg
4, Rest
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
