WEDNESDAY

WOD

Strength:
A.) EMOM x 4:
1 Snatch High Pull + 1 Hang Snatch (power position)

B.) EMOM x 4:
1 Snatch High Pull + 1 Hang Snatch (above knee)

C.) EMOM x 4:
1 Snatch High Pull + 1 Hang Snatch (below knee)

D.) EMOM x 4
1 Snatch High Pull + 1 Snatch (touch & go)

MetCon:
For Time:
2k Assault Bike -or-  1k Row -or- 1k Run*
50 Med Ball Sit Ups (20/14)
100 Ground-to-Shoulders (20/14)
50 Med Ball Sit Ups (20/14)

*Perform whichever aerobic component you are weakest at