Friday’s WOD – June 26th

Friday’s WOD

Strength:

Power Snatch Skill Work

*ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

EMOM for 5 minutes:

3 position Power Snatch at 60% 1 RM.

*2 minute rest

EMOM for 8 minutes:

1 Power Snatch at 85%

Conditioning:

CAT ONE:

5 Minute AMRAP:

2 Muscle-ups
40 Double-Unders

*Rest 2 Minutes

5 Minute AMRAP:

10 Kettlebell Pistols 53/35#

10 V Sit-ups

CAT TWO:

5 Minute AMRAP:

2 Bar Muscle-ups
40 Double-Unders

*Rest 2 Minutes

5 Minute AMRAP:

10 Kettlebell Pistols 35/26#

10 V Sit-ups

CAT THREE:

5 Minute AMRAP:

2 Chest to Bar Pull-ups/ Pull-ups
40 Double-Unders/ 80 Singles

*Rest 2 Minutes

5 Minute AMRAP:

10 Pistols/ Banded

10 V Sit-ups

CAT FOUR:

5 Minute AMRAP:

4 Banded or Jumping Pull-ups
40 Singles

*Rest 2 Minutes

5 Minute AMRAP:

10 Air Squats

10 V Sit-ups