Movement tech Hang Snatch Then EMOM 8 mins Build to a heavy Hang Double Snatch Wod Hook and Ladder” [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Snatch / Power Clean and Jerks 40/30 -30/20 [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 Hang Snatch / Power Clean and Jerks 40/30 -30/20 [On the 10:00] 3 Rounds: 10 Lateral Barbell Burpees 10 Full Snatch / Power Clean and Jerks 40/30 -30/20
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
