Warm-up
2 rounds of
1 min assault bike
1 min burpees
Warm up the snatch –with some pressing snatch balances, drop snatches work positions.
Oly
EMOM14
ODD- 3 Position Snatch- Full Pause at each Position for a 2 Mississippi count
EVEN- Rest
1,3- 75%
5,7,- 80%
9,11-85%
13- 90% – If you have it give it a shot, if not stay at 85%
*Hands must stay on the bar
WOD
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump
Hang Squat Clean Thrusters With DBs (50,35)
* this weight should be something light that you can link together reps on in the first few sets
Post WOD Strength
Pause Squat
3-3-3-3 @ 80-85%