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, EMOM for 10 min:
1 Hang Squat Snatch
Weight: 85% of 1 RM Snatch
– Increase the weight for every set where you are happy with the movement
WOD:
A, Front Squats:
3 sets*2 Front Squats 86%+
Build to heavy but safe
B, 2-2-2-3 min Amraps:
3 Thrusters 40/25 kg (90/55 lbs)
3 Lateral Burpee over Bar
Rest 1 min in between sets
Post WOD:
Barbell Bicep Curls:
3 sets*12-15 reps/RIR 2-3
Barbell Skull Crushers:
3 sets*12-15 reps/RIR 2-3
