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: 81 % of 1 RM Snatch
– Keep the weight and focus on speed under the bar
WOD:
A, EMOM 12 min:
1, 2+ Back Squat 90%
2, 30 sec Max Push Ups on DB
3-4, Rest
B, 2 min On/2 min off*4:
20/15 cal Erg
Max rep Power Man Makers 2*22.5/15
kg (50/35 lbs)
Power Man Maker: 1 Left Arm Ren Row+1
Push Up+1 Ren Row+1 Push Up+1 Power
Clean+1 Shoulder to Overhead
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
