Snatch 5/6

Emom 8
1 snatch pull + 1 squat snatch

Banded Pull-Through: 3 x 25. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:

45m Hanstand Walk
21 HSPU
30m Hanstand Walk
15 HSPU
15m Hanstand Walk
9 HSPU

TC 15

For total Load :

5 Sets of 2

A:
Daily max of :

1 Cluster + 2 Push Press
- build up in 5-6 sets
- 2 mins rest btw Heavy sets
- No JERK!

B:
Partner WOD ( You GO , I GO )
3 rounds for time :
20 squat clean @60/43kg
20 push jerk
20 bent over row

Timecap : 15 mins

For Total Load :

5 Sets of 2

For time:

75 Power Snatch 35/25kg
150 Wallball 20/14p

• partion however you´d like

TC 18

• Some potential Break-up strategies.

25 rounds: 3 PS 6 WB
15 rounds: 5 PS 10 WB
5 Rounds: 15 PS 30 WB
3 Rounds: 25 PS 50 WB

3-5 Rounds

45 Single Unders
15 PVC Strict Press
10 PVC Overhead Squat
5 Medball Squat Cleans

Then....

1:00 + 1:00 Lats Stretch
1:00 + 1:00 Pigeon
1:00 Child Pose

3-4 rounds for quality
A. Barbell windmill x 4 side
B. Box step, side step overhead position x 6 side
C. Palloff press x 8 side
D. Leg raise, sitting position x 10

5 Rounds for Time:

30/21 Calories Row
5 Dumbbell Box Step Overs
30 Abmat Sit Ups
5 Dumbbell Box Step Overs

DB´S 22,5/15kg
Box 24/20"

( 15 - 20 )

-Aim to complete the box step over unbroken each time.
-Push the pace for the majority of the row. Dial back that pace for the last few cals to prepare for the box step-overs that follow.
-Let the pace of the ambit sit ups be what it is based on the movements around it. There isn't a ton of time to be made up here.