Snatch

A) Build to days heavy: 1 Power snatch + 1 OHS

B) EMOM X6

• 1 Power Snatch @90% from 1RM

C) Snatch Pull

• 3x1 @110-120% *rest 2min between

Back Squat

• 1x6 @70-75%
• 2x4 @75-80%
• 1x max reps @1.5x bodyweight

Accessories

A) 3 Sets Of:

• 6/6 Back Rack Reverse Lunge (front foot elevated) *rest 90s
• 10 DB Crush Press *rest as needed

B) 3 Sets Of:

• 10 DB Romanian DL *rest 90s
• 10-15 Ring Push Up *rest as needed

Mobility

RestDay!

🧩🧸🎲🪁🎭

Complete as many rounds as possible in 12 minutes of

• 1 L-sit rope climb
• 3 overhead squats
• 1 L-sit rope climb
• 6 overhead squats
• 1 L-sit rope climb
• 9 overhead squats
• 1 L-sit rope climb
• 12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

Overhead Half Kneeling Hip Extension
3 x 60s each.

3x5 @ kevyt/tuntumaa

Beat swings/hollow & arch - 3 sets of 10

5 minutes to establish Max unbroken toes to bar, knees to elbows or knee raises

WOD Interference training
4 rounds for time
12/16 cals on the erg
75 dubs
60% of max set of TTB/K2E/KR, option to swap for Toes to rig or V-ups (I.e if I get 20 UB TTB I will do 12 per round)

Core EMOM to finish
6 minutes in total
1. Plank hold – 45 secs
2. Laying leg raises – 45 secs

2x 2+2+2 @ 50-60%
2x 1+12 @ 65-75%

DU x100
S2OH x25 (40kg)
3' rest
DU x100
S2OH x25 (40kg)