Tuesday 6.9

TUESDAY
Strength: Snatch
EMOM 5m: 2 Power Snatch
then EMOM 5m: 1 Squat Snatch

WOD: EMOM 14m
O: 12 Wall Ball 20/14
E: 12 Kettlebell Swings 53/35

S: 10/12 Reps, 35/26
L1: 12/12 Reps, eye high KB
Rx+: 12/14, 70/53 KB

Extra Work
1. Press 5-5-3-3-3

2. EMOM 10m
5-8 Push-ups
5-8 Sumo DL High Pull (KB) heaviest able

VirtualFiT

Core: 3 Rounds, 3:00/1:00r
1: 50 Toe Touches
then AMRAP
10 Hollow Rocks
10 Swimming Supermans
10 Bicycle Situps

2: 40 Leg Raises
then AMRAP
10 Plank Push-ups
10 Knees to Elbow (each side)
10 Double Mountain Climbers

3: 30 V Ups
then AMRAP
Forearm Plank Hold

WOD: 3 Rounds, each round 5:00 to complete
400m Run
50 KB Swings, full OH (50 Jumping Squats)
30 Up Downs
– Rest remaining time