Pre WOD:
Primer:
EMOM 6
1+1+1 @ barbell+
Snatch High Pull+Muscle Snatch+Hang Muscle Snatch
Power Snatch
E2MOM 12
2 reps @ 60%+*
*build to a heavy double without sacrificing form
WOD:
A: AMRAP 15
12 Toes To Bar
4 Wall Walks
16 Russian KB Swing, 24/16 kg
(52/35 lbs)
2 min Rest
B: AMRAP 15
6 DB Box Step Overs, 1×22.5/15 kg
(50/35 lbs)
24 Double Unders
12 Push Ups
Post WOD:
Upper Body accessory
2-3 rounds of:
Barbell Biceps curl 21s (7 reps bottom half, 7 reps top half, 7 full reps) @ rir 2-3
15 Banded triceps extensions
