Mobility: ROM WOD: “AKA Flexy” (19 mins)

 

Warm up:

30 Jumping Jacks

30 Mt Climbers

15 Ring Rows

10 Fast Arm Circles each arm

500m Row

 

Snatch Warm Up with the bar:

Snatch Pulls

Hang Power Snatches (knees)

High Hang Power Snatches (hips)

 

Strength: Barbell Endurance:

EMOMx21: Power Snatches

Min 1-5: 50%x6

Min 6: Change Weights

Min 7-11: 60%x4

Min 12: Change Weights

Min 13-17: 70%x3

Min 18: Change Weights

Min 19-21: 75%x3

 

 

WOD: “13.4”

7 min AMRAP:

3 Clean and Jerks 135/95

3 TTB (6 reps)

6 Clean and Jerks

6 TTB (18 reps)

9 Clean and Jerks

9 TTB (36 reps)

12 Clean and Jerks

12 TTB (60 reps)

15 Clean and Jerks

15 TTB (90 reps)

18 Clean and Jerks

18 TTB (126 reps)

21 Clean and Jerks

21 TTB (168 reps)…

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