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: 79% of 1 RM Snatch

– Keep the weight and focus on speed under the bar

WOD:

A, EMOM 12 min:
1, 3+ Back Squat 87%
2, 30 sec Max DB/Bench Floor Press
3-4, Rest

B, 4 Rounds for time:
400 m Run
25 Wall Balls 9/6 kg (20/14 lbs)
– Cap 17 min

Post WOD:

60 min Zone 1-2 on Optional Erg/Run

* This can be placed any day of the week as a separate session