Pre WOD:
Snatch:
A, E3MOM for 15 min (5 sets)
1 Power Snatch+1 Hang Power Snatch+1 High Hang Power Snatch
65% of 1 RM Power Snatch
– Focus is max speed on the Bar
B, 3 set*1.1 Tempo Snatch Pull 95% of 1 RM Snatch
– 5 sec up, 10 sec down
WOD:
A, Strict Press:
4 sets:
Set 1: 4 reps 82% /RIR 2
Set 2: 3 reps 85% /RIR 2
Set 3: 2 reps 87% /RIR 2
Set 4: 1 rep 92% /RIR 2
B, Fight Gone Bad:
EMOM 18 min for max reps:
1, Wall Ball 9/6 kg (20/14 lbs)
2, Sumo Deadlift High Pull 35/25 kg (75/55 lbs)
3, Box Jump 20 inch
4, Push Press 25/15 kg (55/35 lbs)
5, Max Cal Row
6, 1 min Rest between rounds
Post WOD:
GHD Core: 1/4
3 Rounds:
10-25 GHD Sit Ups
10 GHD Back Extension
* Adjust GHD Sit Ups to an RPE 7.5
* Adjust Weight/No Weight for the Back Extension to RPE 7.5
