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
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
