WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls
Then:
Mobility
SKILL:
3 Rounds
8 BB Rows w/ Rope
8e Landmine Presses
8 Loaded BB Roll Outs
LIFT:
EMOM 10 (Take from 1RM Snatch)
MIN. 1-4 = 1 Full Snatch + 2 OHS @ 75%
MIN. 5-7 = 1 Full Snatch + 2 OHS @ 80%
MIN. 8-10 = 1 Full Snatch + 1 OHS @ 85%
WOD:
“NO AND THEN!”
For Time:
65/55 Cal. Row
*EMOM 3 Power Snatch (115/75) (95/65) (75/55) (65/45)
**Start on the rower.
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