Thursday 6/25

Fitness

Strength: 

A. 8 minute emom - 3 hang power snatch - start light and build to moderate weight with perfect form (**optional challenge- do hang power snatch and drop under bar in power catch without moving feet)  

B1. KB/DB held at sides walking lunges - 20 reps x 3 sets 

B2. Arch rocks 20 reps x 3 sets 

Wod: 

10 minute amrap 

10 pull ups/ ring rows 

10 box jumps w/ step down 24/20 

200 meter run 

Performance

Strength: 

A. 8 minute emom - 3 power snatch starting at 50% and building to a tough triple 

B1. KB Front rack walking lunges - 20 reps x 3 sets 

B2. Arch rocks 20 reps x 3 sets 

Wod: 

for time: 

3 MU or 6 CTB 

5 box jumps 30/24"

200 meter run 

5 MU or 10 CTB 

10 box jumps 

200 meter run 

7 MU or 14 CTB 

15 box jumps 

200 meter run