Wednesday

Strength Development

Snatch Deadlift

5 sets @ every 2 minutes

·   Sets of 4 (around 90% 1 RM snatch weight)

Focus:

·    Squat set-up

·    Push ground away

WOD

2 @ 10 minute EMOM’s

EMOM #1

5 Rounds

·    1^st min: 2 rope climbs

·    2^nd min: 10 deadlift (RX 100/60 kg)

Rest 2 minutes

EMOM #2

5 Rounds

·    1^st min: 3 Dead-ball ground-to-shoulder

·    2^nd min: 10 knees-to-elbows