Explosive Strength
Strength
Power Snatch (3RM Hang Power Snatch + OHS)
WOD #1
7min AMRAP
Cals on Assault Bike
**Score total Cals
Cals on Assault Bike
**Score total Cals
7min Rest to WOD #2
WOD #2
“Pearls Before Swine”
7min AMRAP
9 Hang Snatches (95,65,75,55)
21 Dubs (x3)
**Score rounds + reps
9 Hang Snatches (95,65,75,55)
21 Dubs (x3)
**Score rounds + reps
$ Out
6x20sec. static crunch holds with feet anchored
**Complete as EMOM.
Min 1-3 less than 50%
Min 3-6 50-80%
Min 6-10 1RM