Warm Up
EMOM 6 Mins
3 EB Snatch Grip Romanian DL (to below Knee)
3 EB Hang Snatch Pull
3 EB Hang Squat Snatch
5 Kip Swing

MOB
Athlete's Choice

WOD

A. Snatches - set a clock for 27 minutes
Every minute on the minute for 3 minutes (3 sets):
High Hang Power Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Full Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps (80%)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 @ Increasing weight to today's max

B. Bringing Back a Classic with a Twist
With a partner, you go, I go
3-3-6-6-9-9-6-6-3-3
Clean and Jerk (185/135)
Front Squat (185/135)
Bar Muscle Up

*Partner holds double KB (53/35) in front rack while other partner goes

Time cap: 15 mins

C. BURNER
Two sets for times of:
50/40 Cal Row
50 Wall Ball Shots (20/14)
40 Alternating Dumbbell Snatches (50/35 lbs)
30 Pull Up
20 HSPU
100 Double Unders
Rest 5 minutes

D. NAP

 



 

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