Warm-up (5 minute cap)
3 Rounds
15 Wallballs
10 Strict toes to Bar
5 Burpee pull-ups
-10 Overhead Squats
– 10 Muscle Snatches
– 10 Squat snatches
Oly
EMOM4
2 Touch and Go Squat Snatches- 80-85%
Rest 1 Minute
EMOM4
2 Touch and Go Power Snatches- 80-85%
Rest 1 minute
EMOM4
1 Snatch, 2 Overhead Squats
90% of Snatch
Strength
Front Squat- Straight Sets
3-3-3-3
WOD (15 Minutes)
50 Wallballs
40 Toes to Bar
30 Alternating Pistols
20 Alternating DB/KB Snatches (75,55)
10 Bar Muscle-ups