Monthly Challenge
Daily Nutrition:
Start the day strong with a palm full of protein and a handful of colorful fruits or vegetables.
Pre WOD:
Snatch Complex: Power Snatch + Hang Snatch
EMOM 12 min:
1 Paused* Power Snatch+1 Paused Hang Squat Snatch
*1 sec Pause in catch
Weight: 60-70%
Focus: catch position
WOD:
A, Back Squat:
3 set*4 reps (Build to heavy 4 rep)
Build from 79% of 1 RM Back Squat
B, 2 sets:
Amrap 6 min
6 Power Snatches 40/25 kg (90/55 lbs)
8 Wall Balls 9/6 kg (20/14 lbs)
Rest 2 min
Post WOD:
EMOM 10 min:
Odd: 15 sec Hollow Hold + 10 V-Ups
Even: 15 sec Superman Hold + 10 Superman Rock
