Monthly Challenge
Daily Hang Challenge (Accumulate 3-7 min each day)
Pre WOD:
A, EMOM 15 min: (15 sets)
1 Hang Squat Snatch
70% of 1 RM Snatch
– Focus on being fast under the bar
B, E3MOM for 6 min (2 sets)
1 Snatch Pull+2 Low Hang Snatch Pull
100%
WOD:
Partner Workout
Amrap 36 min:
4 Box Jump 30/24 inch
8 Pull Ups
12 DB Snatches 1*22.5/15 kg (50/35 lbs)
16/12 Cal Erg
*Partners work 1 min on/1 min off
Post WOD:
Core:
3 Rounds for quality:
10-15 sec L Sit
Rest 20 sec
10-15 sec L Sit Flutter Kicks
Rest 20 sec
5 Box Hip Lift
Rest as needed
