SKILL
EMOM in 12 min
Min 1 = 40-50 DU’s
Min 2 = :40 sec of Bicycle Sit Ups
Min 3 = 15 Wall Less Ball Shots
Min 4 = 3 Bird Dog Plank Holds x :10 sec each side
OLY
Snatch
12 min build to heavy but NOT heavy 3 for today
STRENGTH
Back Squats @ 90% + 10lbs
5 @ 50%
5 @ 60%
5 @ 70%
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
Climb Up as Far as Possible in 12 min
1 Snatch (155/105)
2 Box Jumps (24/20)
2 Snatch
4 Box Jumps
3 Snatch
6 Box Jump
***and so on… All Snatches are FULL ***
L1 – 75/45
L2 – 95/65
L3 – 135-115/95-75
