07.18.2024

Strength
Super Set x 3
A. 5 strict pull ups- add weight if you need the challenge
B. 10 ring rows or ring face pulls
C. 15 prone swimmers

3 sets
D. 20 banded hamstring curls @20X1
E. barbell snatch grip RDL x 6 @40X1
F. box jump x 6- at highest you are comfortable with



WOD
"Snatch-a-palooza"
5:00 EMOM
5 snatch
rest 1:00
5:00 EMOM
3 snatch
rest 1:00
5:00 EMOM
1 snatch
**add load each EMOM to find your max 5 rep, 3 rep and 1 rep snatch
**can be power or squat or a little of both