Monthly Challenge
Daily Step-Up Challenge
Pre WOD:
Strict Press
4 sets x 7 reps @ 70%/RIR 3
Lift as fast as possible
WOD:
A, Snatch:
5 set:
1 High Hang P Squat Snatch+
1 P Hang Squat Snatch+
1 P Low Hang Squat Snatch+
1 P Overhead Squat
P=1 sec Pause in Bottom Position
Weight: 60%+ of 1 RM Snatch
B, For time:
21-15-9 reps of:
Wall Ball 9/6 kg (20/14 lbs)
Box jump Overs 30/24 inch
30-20-10 reps of:
Med Ball Box Step Overs 9/6 kg (20/14)
Box Jump Overs 24/20 inch
Cap 15 min
Post WOD:
3 rounds:
10 Ankle Rocks/foot
30 sec Wrist Circles
1 min Table Front Rack Stretch
12 Banded Face Pulls
12 YTW Raises (light)
Rest as needed between rounds and movements
