TUESDAY 8-14-18

WARM UP 2X 

1 min bike 

1 min Row 

10 SHPT

10 goodmorning 

10 heaving snatch Balance 

10 sots Press 

10 Ring Row

5 Kipping Bar Taps 

10 GHD

Strength

Power Snatch

EMOM x 5 minutes

5 Reps @ 60% of best power snatch

*Rest 1 minute

EMOM x 5 minutes

3 Reps @ 70-75% of best power snatch

*Rest 1 minute

Every 0:30 seconds x 5 minutes

1 Rep @ 85-90% of best power snatch

*For the last set of 5 minutes if you want to work up each minute (2 reps) you should! But try and get as many reps heavy in the range of 85-90% or more if possible!!

WOD

In 10 Min complete as many rounds or reps as possible.

50 DU

5 BMU

Scale 

Choose one 

12x   banded BMU or 

12x Jumping Box BMU or 

10 C2B +10 Ring Dips

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