Movement tech Power Snatch Level 1 10 EMOM 5- 3 position power snatch / power clean Level 2 10 EMOM to build to a heavy single 3 position Power snatch Then Wod 1 10 min Amrap 5 Bar MU/C2B/Pull up/Ring row x 2 10/15 cal row 15 HPS 35/20/ KB swing Wod 2 10 min Amrap 10 Burpee box jumps
10 T2 b / sit ups
Teams of 2 (1:1) or individual (half reps) DIRTY 100’s – 30min AMRAP 100 box jumps / step ups 100 push press 30/40 100 front squats 30/40 100 T2B / Vps / Shotguns /Situps 100 O/H plate lunges 100
LOADED Lady’s day - 10 min capped workouts Karen For Time 150 Wall Ball Shots /odd object thrusters/ 1&1/4 squat pump jumps Annie 50-40-30-20-10 Reps Double Unders / Lateral jumps Sit-Ups Cindy 5 Pull