WEDNESDAY!
STRENGTH:
12:00 Clock!
OPTION 1:
8:00 EMOM!
Note: This workout includes a strict 4:00 warm-up!
Beginning at the 8:00 mark, perform 1 (full) Snatch at 80% of your 1RM Snatch. *Limit failed attempts to 2 in a 1:00. Otherwise, drop down to 70% or 75% and complete the workout as prescribed
OPTION 2:
10:00 EMOM!
Beginning at the 2:00 mark perform 3 Snatches (any form) EMOM. Form is key!
Suggested Weight:
E: #115/85
RX: #105/75
M/S: #95/65
*MOD: 10 SDL High Pulls #44/25
+ 3 Burpees
MET CON:
15:00 Clock!
E: 6RFT!
3 Ring Muscle Ups
Note: Bar MU = RX (but will be noted on the board).
6 Alt. Pistol Squats
6/8 Alt. DB Snatches #75/45
30 Dubs
RX: 7RFT!
6/4 C2B Pull Ups
9 Alt. DB Snatches #55/35
12 Split Jump Lunges
25 Dubs
M/S: 7RFT!
6 Pull Ups (4 Jumping Pull Ups or 8 HRPU)
9 Alt. DB Snatches #45/25
12 Split Jump Lunges
(12 Alt Lunges)
20 Dubs (15 Dub-A or 55 Singles)