Wednesday

 

Skill Development:

Double Dumb-bell Power Snatches

 

10 minutes

 

·   Build to working weight Double Dumb-bell Power snatches/Devil’s Press

 

WOD

 

3 @ 6 Minute EMOM’s

 

EMOM #1

 

·    1st min: 15-20 Push-Ups

·    2nd min: 30 Double-unders

 

Rest 1 minute

 

EMOM #2

 

·    1st min: 6-8 Double Dumb-bell Power Snatches (RX 22.5/15 kg)

·    2nd min: 16/10 calories Row/Ski-Erg

 

Rest 1 minute

 

EMOM #3

 

·    1st min: 6-8 Devil’s Press (RX 22.5/15 kg)

·    2nd min: 15 Wall-balls (RX 9/6 kg)

 

Start on any EMOM but rotate through the order.