Wednesday

Skill Development:
Power Snatches

Focus on technique:

• Deadlift
• Dead-ball ground-to-shoulder
Also warm-up wall-balls

Set a manageable pace where you still get rest before 6 mins is up
WOD

6 minutes to complete

• 500 meter row/erg or 900 meter assault bike
• 30 bar facing burpees

Rest 3 minutes

6 minutes to complete
4 rounds:

• 10 deadlift (RX 70/50 kg)
• 15 wall-balls (RX 9/6 kg)

• Rest 3 minutes

6 minutes to complete
4 rounds:

• 5 dead-ball/sandbag ground-to-shoulder
• 3 bar Muscle-ups or progressions or 6 chest-to-bar pull-ups

1/3 of the class start on each 6 minute Section