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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)