Warm-up (15 min.): Row 500m. 2 Rounds of 10 KB Swing, 10 Goblet Squat, 10 KBSDLHP. Dynamic Stretch
Drop Snatch – note placement of feet in the finish position throughout.
Snatch Balance – note feet move from the pulling position to finish position.
Strength (15 Min.): Drop Snatch/Snatch Balance
2+2 EMOM for 8 Min.
Work up to 90% of Snatch 1RM in the last 2 Min.
WOD: WOWZER
For Time:
50 Wallball 20/14 > 1 Rope Climb > 50 KB Swing 55/35 > 1 Rope Climb
40 Wallball > 1 Rope Climb > 40 KB Swing > 1 Rope Climb
30 Wallball > 1 Rope Climb > 30 KB Swing > 1 Rope Climb
20 Wallball > 1 Rope Climb > 20 KB Swing > 1 Rope Climb
10 Wallball > 1 Rope Climb > 10 KB Swing > 1 Rope Climb
Icing: Pullup Skill Work and Mobility