Snatch E2MOM x 12 minutes Snatch deadlift to knees: pause continue to power position: pause Hang snatch + full snatch *build to a technical limit WOD: AMRAP 15 75 DU S:150 singles 100m DB Farmers carries Rx:50/35 15 Hang snatch Rx:75/55 S:55/35
WOD: For Time 10-12-15-12-10 Calories, Assault bike KB swings 53/35 rest 5 minutes 10-15-20-15-10 Calories, Row Slam balls Rx:30/20 rest 5 minutes 200m-400m-200m run 20-40-20 Sit ups 35 min. time cap including rest.
Rope Climbs Practice secure foothold. Once athlete has secure foothold position then move to athlete bringing knees to chest and reestablish foothold and stand. WOD: EMOM x 20 minutes Minute 1: 15 KB swings 53/35 Minute 2: 12/9 calories, row Minute 3: 10 burpees Minute 4: 12 box jumps 24/20[…]