Monthly Challenge
Daily Hang Challenge (Accumulate 3-7 min each day)
Pre WOD:
Box Back Squat:
E3MOM for 12 min: (4 set)
7 Box Back Squat RIR 2
75% of 1 RM Back Squat, focus on max speed on the way up
WOD:
A, EMOM 12 min: (6 sets)
1, 3 Power Snatches 70%+ (of 1 RM Power Snatch)
2, 30 sec Max Strict Pull Ups
B, Amrep 13 min:
800 m Run
15 Snatches 40/25 kg (95/55 lbs)
800 m Run
Max Snatches 50/35 kg (135/100 lbs)
Post WOD:
2-3 Rounds for quality
12 Tate Press
12 Barbell Biceps Curl
12/12 SL KB Leg Extension
Tate Press: https://youtu.be/cdkSToNy4SQ
SL KB Leg Extension: https://youtu.be/eo2BB8sB7bI
