In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Snatch – 20 minutes

Performance: 5 minutes of unloaded bar work with Coach and then 15 minutes to work to a heavy complex of 1 Power Snatch + 1 Snatch. You can drop and reset between lifts in the complex.
Fitness: E2MOM for 12 minutes of – 1 Strict Press + 3 Push-Press @ RPE 6. Spend rest time in a hollow hold

Part 2 – Conditioning: “Cherry Bomb”

Performance: For total reps on a 10 min clock –

  • 60 Wall balls (20/14lb)
  • 40 KB Swing (24/16k)
  • 20 Burpees
  • Max reps MU (when/if you fail, option to switch to burpee pull-up)

Fitness: AMRAP 10 minutes of –

  • 200m run
  • 20 Wall Ball
  • 20 KB Swings
  • 20 Burpee onto 4 plates (~15 inches)

  

 

0