Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
Snatch Technique Session
A, EMOM 3 min: (3 sets)
2 Muscle Snatch+2 Snatch Balance
Weight: 68% of 1 RM Muscle Snatch
B, E2MOM for 10 min (5 sets)
1 Squat Snatch+1 Hang Squat Snatch
Weight: 75% of 1 RM Snatch
– Keep the weight and focus on speed under the bar
WOD:
A, EMOM 12 min:
1, 5+* Back Squat 83%
2, 30 sec Max DB Bench/Floor Press
3-4, Rest
Last set= Max rep within safety
B, Amrap 14 min:
2 Wall Walks
6 Push Press 50/35 kg (110/80 lbs)
9 Back Rack Reverse Lunges 50/35 kg (110/80 lbs)
27 Double Unders
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
