WOD

STRENGTH

Hang Power Snatch

“hang” – bar starts at hip in this movement

“power” – receive bar in quarter squat

Rep Scheme:

8 reps empty bar

6 reps with weight

4 reps with weight

3 reps with weight

3 reps with weight

GOAL: heavy triple

WOD

EMOM 20 min

Min 1: 12 Hang Power Snatches (75/55)

Min 2: 60 Double Unders / 120 Singles

Min 3: 16 In-Place Lunge while doing KB front rack hold (53 lbs / 35 lbs)

Min 4: 12 Burpees

Min 5: Rest 1 min