7 July 2021

RX

Strength/Skill

Snatch Warm Up:
2×5 Snatch DL
2×5 Snatch Pull
2×5 Muscle Snatch
2×5 Power Snatch
2×5 Deep Power Snatch
2×5 Snatch

Every 2 minutes x 8
3 snatches – Building Weight.

Workout

Partner WOD:
15 min AMRAP
3 Power Snatches @ 60/40kg
15 Wall Balls @ 20/14lb 10/9ft
YGIG

 

METCON

Workout

EMOM 30
Min 1:15 Burpess
Min 2: 15 KB Swings
Min 3: 7 Inchworms
Min 4: Max Distance on Machine
Min 5: Rest

 

STRENGTH AND CONDITIONING

Workout

Every 2:30 min X 5
10 Barbell Floor Press
10 Barbell Bent Over Row
*Build weight up each set

For Time:
1 Round:
600m Row
30 Wall Balls
2 Rounds:
300m Row
15 Wall Balls
3 Rounds:
200m Row
10 Wall Balls
Time Cap: 13 min