06.15.2026

Strength
4:00 EMOM
1 power snatch @ 70%

Every 1:15 x 6 sets
1 hang snatch @ 70%

Every 1:15 x 3 sets @ 85-90%
2 reps of segmented snatch pull + snatch pull
pause at the knee for 2-3 seconds of the first rep.  second rep is a full pull from the ground to standing



WOD
"Hard to Breathe"
repeat from January
Every 4:00 x 4 sets
Bike
11/9 cal
rest 20 seconds
10/8 cal
rest 20 seconds
9/7 cal
 
OR
Row
13/11 cal
rest 20 seconds
12/10 cal
rest 20 seconds
11/9 cal