Strength 5×3@65-70% Hang Snatch unbroken, PERFECT form. Rest 2 min between sets. WOD 13 min time cap: 500m Row 20 Box jump (24/20″) 500m Row 30 Wallballs (20/14#) 500m Row 20 Box jump With remaining time: AMRAP Double unders Double under reps will be your score.    Read More

STRENGTH Rx- Work for 15 minutes to find a heavy Snatch Scaled- Spend 15 minutes working on Hang Snatch technique WOD 16 Minute EMOM (Every Minute On the Minute): Rx- Even minutes; 1 Power Snatch, 3 Overhead Squats Odd minutes; 10 Burpees Scaled- Even minutes; 1 Hanging Power Snatch (receive above parallel), 3 Overhead Squats...Read More