Warm Up
EMOM 5 mins
-3 EB Cluster
-3 Situp to Straddle
-5 Kip swing

MOB
Coaches’ Choice

Skill/ Strength

Back Squat
E3MO3M 15 mins (5 sets)
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

WOD

For Time

40 Calorie Row

30 Chest-to-Bar Pull-Ups

20 Power Snatch (135/95 lbs)

*goal here is to go quickly through the first two movements and then have to slow down for the snatches. Athletes should be able to do multiple touch and go reps at whatever weight they choose for the first few sets, but can drop down to quicker singles as they get further into the WOD

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