10min AMRAP
:10 Sprint
2 Wall Walks
10 Banded Good Mornings
10 BB UpRight Rows
:20 Star Plank e/s
Then..,
Snatch Warm-up/Clean WUp
Then..
EMOM x 4min.
12/9 Cal (Max:35)
EMOM x 4min.
3 Hang Power Snatch (Build on feel)
EMOM x 4min.
12/9 Cal (Max:35)
EMOM x 4min.
2 Hang Power Snatch (Build on feel)
EMOM x 4min.
12/9 Cal (Max:35)
EMOM x 4min.
3 Hang Power Clean and Jerk (BOF)
EMOM x 4min.
12/9 Cal (Max:35)
EMOM x 4min.
2 Hang Power Clean and Jerk (BOF)
*This is meant to be more of skill day with the 3’s and 2’s (lighter weights) but if you’re feeling good do 2’s and 1’s and hit something
heavier you will feel comfortable.
Complete 5 sets
Weight Chin-ups 5Reps
Weighted Dips 5 reps
rest :60
ROMWOD
Couch Stretch 1:00 e/s
Foam Roll Quad 1:30 e/s
Pigeon Stretch 1:00 e/s