Movement and activation DU
3 position Power Snatch
EMOM 8 Mins
3-3 position Power snatches for tech
Or Build to a heavy single
21.2
For Time
10 DB Snatches 22.5/15
15 Burpee Box Jump Overs
20 DB Snatches 22.5/15
15 Burpee Box Jump Overs
30 DB Snatches 22.5/1515 Burpee Box Jump Overs
40 DB Snatches 22.5/15
15 Burpee Box Jump Overs
50 DB Snatches 22.5/1515 Burpee Box Jump Overs
Time Cap: 20 minutes
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
