8/18/2021 – WOD

Strength
1 Muscle Snatch EMOM x 5 (work up to a heavy single)
1 Power Snatch EMOM x 5 (work up to a heavy single)
1 Full Snatch EMOM x 5 (work up to a heavy single)
—You will start this EMOM pretty quickly as it shouldn’t take long to find muscle snatch max. 15 total lifts

Conditioning
For Time
15 Power Snatch 155/105#
50 Wall Ball 20/14# to 10ft
100/80 Cal Row
50 Wall Ball 20/14# to 10ft
15 Power Snatch 135/95#

WOD Notes: Goal is 15-18 min. First round of snatches (quick singles) should be a little heavier than the last round. WB should be done in sets of 10 reps min with little rest. 

Assistance
a) GHD Sit-ups or Weighted Sit-ups – Tabata until you get to 100 reps
b) DB Lateral/Front Raises – 4×10 each

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