Pre WOD:
Snatch
A, EMOM 5 min:
1 Muscle Snatch+1 High Hang Power Snatch+1 Overhead Squat+1 Snatch Balance
Build from 65% of 1 RM Muscle Snatch
B, E30sec for 12 min:
1 Tempo Squat Snatch 60%
Tempo=Slow controlled pull to the knee, then full speed
WOD:
A, Pull Strength:
3 sets:
3 Weighted Pull Ups
Rest 30 sec
X Bent Over DB Row (2 Dumbbells)
– Adjust reps to RIR 2
B, For time:
40 Alt DB Snatches 22.5/15 kg (50/35 lbs)
15 Line Facing Burpees
40 Toes to Bar
15 Line Facing Burpees
40 Alt DB Cleans 22.5/15 kg (50/35 lbs)
15 Line Facing Burpees
20 CTB Pull Ups
15 Line Facing Burpees
20 SA DB Devil Press 22.5/15 kg
15 Line Facing Burpees
20 Box Jump Overs 30/24 inch
Cap 23 min
Post WOD:
Accessories Strength Program W 1/4
2 set:
8/8 Staggered Stance Romanian Deadlift
15/15 Banded Hamstring Curl
Rest as needed between efforts
– Adjust weight to RIR 2
