Monthly Challenge

Daily Short Run Challenge

Pre WOD:

Snatch Technique Session

A, EMOM 3 min:
2 Muscle Snatch+2 Snatch Balance

Weight: 70% of 1 RM Muscle Snatch

B, E2MOM for 10 min
1 Squat Snatch+1 Hang Squat Snatch

Weight: 77% of 1 RM Snatch

– Keep the weight and focus on speed under the bar

WOD:

A, 3 sets* 4 rep + Back Squat 85%

B, Teams of 3 Amrap:
13 min Amrap:
4 Alt Devil Presses 1*22.5/15 kg (50/35 lbs)
1 Get Over Shuttle Run 8+8 meters (3 Boxes)

Post WOD:

EMOM 9 min:
1, 12/12 SA DB Seated External Rotation
2, X Sec L Sit
3, 30 sec Passive Supinated Hang

X= Lowest sec on any round. Stay where you know you will be able to increase time each week