Wednesday

Strength Development

Snatch Deadlift

5 sets @ every 2 minutes

·   Sets of 4 (around 85% 1 RM snatch weight)

Focus:

·    Squat set-up

·    Push ground away through feet

·   Engage lats – pull to hips

WOD

2 @ 10 minute EMOM’s

EMOM #1

5 Rounds

·    1^st min: 15/10 calories on row/erg

·    2^nd min: 20 wall-balls

Rest 2 minutes

EMOM #2

5 Rounds

·    1^st min: 10 box-jumps (24”/20”)

·    10 toes-to-bar or knee-raises