A. Warm-up: EMOM 9’
Min1: 1 Wall climb + 30 Double unders (50 single unders)
Min2: 15 Am. Swing @ easy KB
Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold
B. “Sprint wod”
For time:
100 DU (open 150 SU)
/24 Alt. Dumbbell Snatch @ heavy!
50 DU (open 75 SU)
12 Alt. Dumbbell snatch @ heavy!
Tc: 5’
C. Power snatch warm-up + technic in 8 minutes
Then..
RX: EMOM 10’
1 Power snatch + 2 Box jump (85-90% of 1RM PS)
Box jump: 100/80cm
Open: EMOM 10’
3 Power snatch + 3 Box jump (Moderate weight)
Box jump: 60/50cm
D. “Unbroken” @ 40/25kg
10 Barbell good morning
10 Back neck reverse lunges
10 Jumping squats
Rest 60-90s.
x 3 rounds