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Monday 04292024


Warmup


Strength


EMOM 20:

1 power snatch

1 hang power snatch–

Build in load, prioritizing mechanics!


WOD

RX

EMOM 12:

Odd min | 2 legless rope climbs

Even min | Max-reps devils presses (20/35 lb)


Level 2

EMOM 12:

Odd min | 1 rope climb

Even min | Max-reps devils presses (15/25 lb)


Level 3

EMOM 12:

Odd min | 4 pull-to-stands

Even min | Max-reps devils presses (10/15 lb)


INTENDED STIMULUS

  • 5 or more devils presses every even minute; 10 or more for advanced athletes.

  • Challenging rope climb option relative to each athlete.

  • Arm fatigue from the pull on the rope and devils presses.

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