THURSDAY
| Strength
2 x EMOM: A. 5 min EMOM 3 hang power snatch 2 min rest B. 10 min EMOM 1 power snatch Increase each round
Lifting should start light and fast and increase as you go on in the EMOMs, if a lift doesn’t feel smooth, repeat that weight again before increasing |
| WOD
For time 21-15-9 Pull ups Squat snatch 40/30kg Rx+: 32/24kg
10 min cap
Active: 15-9-6 Pull ups 21-15-9 Squat snatch 35/25lg
Lifestyle: 21-15-9 Banded strict pull ups Squat snatch or power snatch + OHS 30/20kg
This is a benchmark we will retested, go out hard and prepare to breathe heavy throughout. Cycling the squat snatches will be key to a fast time however, expect to break them up early if needed. |