4-17

Strength:

Snatch – 11 EMOM

Wave 1 (45%x2, 55%x2, 65%,x1, 70%x1, 75%x1)

Rest 1 Minute

Wave 2 (70%x1, 75%x1, 80%x1, 85%x1, 90%x1)

WOD:
15-12-9

Snatch (full squat) 115/80rx, 165/115E

*after each round complete 50 DU’s

Rest 4 min

9-6-3

Snatch (full squat) 115/80rx, 165/115E

*after each round complete 25 DU’s