WEDNESDAY

 
Strength

For load

5 min EMOM

2 hang power snatch

Straight into

10 min EMOM

2 power snatch (no tng)

Increase across

 

Hang power snatch as the primer today, these 5 minute EMOMs are exactly that, a chance to practice your movement with lighter weight before we get to the power snatch.

WOD

4 rounds for time:

5 burpee ring muscle ups

3 power snatch 84/55kg

100m sprint

1 min rest

13 min cap

 

RX+: 5 rounds

Active: Burpee bar muscle ups/chest to bar and/or reduce power snatch weight 60/40kg

 

Lifestyle: 5 burpees, 5 ring rows, 40/30kg.

 

Go out HOT in this one, perfect opportunity to challenge yourself due to the nature of low reps. Snatch weight should not represent more than 80% of your max.