Pre WOD:
3 Position Snatch: (1/3)
E3MOM for 15 min:
1 Power Snatch+1 Low Hang Power Snatch+1 Hang Power Snatch
70% each set. Goal is to lift at max speed each set
WOD:
A, 3 sets:
5 Back Squat
Build to a safe 5 rep from 70%
B, EMOM 16 min for max reps: (4 sets)
1, 50 sec Max Double Unders
2, 50 sec Max DB Devil Press 1*22.5/15 kg (50/35 lbs)
3, 50 sec Max Box Step Overs 1*22.5/15 kg (50/35 lbs) 24/20 inch
4, Rest
*Score = total reps across all movements
Post WOD:
Lower Body Accessories 1 Week 1/4:
3 Rounds for quality:
6 Nordic Hamstring Curl
6 Reverse Nordic Curl
12/12 SL Leg Extension
