Strength WOD #103 Exercise Time and Reps 10 Behind Neck Snatch Grip Push Press *Start with an empty bar and build* Every 90 sec x 5 1 Front Rack Push Press + 1 Behind the Neck Push Jerk + 1 Split Jerk *Start at 30-40% of 1 RM and build* EMOM 6 2 Tempo Pull […]
Strength WOD #102 Power Snatch Complex 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch Every 90 sec x 5 3 Tall Jerks *start with an empty bar* EMOM 6 Squat Snatch Complex 1 High Hang Squat Snatch + 1 Hang Squat Snatch + Squat Snatch every 2 x 5
Strength WOD #101 Exercise Time and Reps Min 1: 40 sec Plate Deadbugs, Min 2: 20/20 sec KB Side Star Plank EMOM 6 Squat Snatch *70-80% of 1RM* 5 reps every 2 min x 4 2 reps of Tempo Pull Power Clean *5 sec from floor to Power Position, then perform 1 PC* *start with
