Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
Snatch Technique Session
A, EMOM 3 min:
3 Hang Muscle Snatch
Weight: 76% of 1 RM Muscle Snatch
B, E90sec for 12 min (6 sets)
3 Tempo Squat Snatch (It should take you 4 sec from floor to over knee)
Weight: 75% of 1 RM Snatch
– Keep the weight and focus on speed under the bar
WOD:
A, 3 sets*5 Box Back Squat RIR 2
B, E3MOM for 15 min: (5 sets)
2 min Amrap
200 m Run
Max Wall Balls 9/6 kg (20/14 lbs)
Rest 1 min
Post WOD:
Core Workout
EMOM 12 min:
1, 45 sec Face Up Chinese Plank
2, 30 sec Hollow Hold in GHD
3, 21 GHD Sit Ups
4, Rest
