10 minute warmup:
100m jog
5 burpees
5 toe touch squats
5 ring rows
TABATA CORE-
1POWER SNATCH +1 SQUAT SNATCH
2-2-2-2-2-2 @65-75%
16 MIN AMRAP
15DB SNATCH
50FT OH WALKING LUNGE
30 DB SNATCH
100FT DB OH WALKING LUNGE
45 DB SNATCH
150 FT OH WALKING LUNGE
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15 DB SNATCH
50 FT HSW/5 WALLWALKS
30 DB SNATCH
100FTHSW/10 WALL WALKS
45DB SNATCH
150FT HSW/15 WALLWALKS
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
