Pre WOD:
Snatch
A, E3MOM for 15 min (5 sets)
1 Power Snatch+1 Hang Power Snatch+1 High Hang Power Snatch
71% 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
C, EMOM for 5 min:
15 sec Handstand Hold*
L1: Option 1: WF Handstand Hold Option 2: 10 m Dumbbell Overhead Walk
L2: Option 1: Handstand Hold Option 2: Parner Assisted Handstand Hold
L3: Handstand Hold on Line
* Either Increase time or Movement Quality from last time
WOD:
Partner WOD:
AMRAP 32 min:
120 Wall Balls 9/6 kg (20/14 lbs)
1200 m Run
100 Burpee Box Jump Overs 24/20 inch
100/75 Cal Erg
80 Toes to Bar
Max Cal Erg
Post WOD:
Upper Body Strength: 4/4
3 sets* 8-12 Dumbbell Bench Press
Rest 3 min in between sets
– Use a weight that gives you 2 reps in reserve
EMOM for 12 min:
1, 8-12 Left Arm Biceps Curl on GHD
2, 8-12 Right Arm Biceps Curl on GHD
3, 8-12 Left Arm Tricep Overhead Extension
4, 8-12 Right Arm Tricep Overhead Extension
– Goal to increase reps from last week
