Main – WOD – (Be)tter
Metcon (AMRAP – Reps)
Toes To Bar
Box Jumps (24/20)
Row for Calories
Shoulder to Overhead (95/65)
(8 Rounds of one movement, then you move on to the next movement)
Metcon (15 Rounds for weight)
15 Minute EMOM:
First 5 minutes: 4 Power Snatches – No TnG, work good position off the floor
Second 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches – maintain good positioning
Final 5 minutes: 4 TnG Power Snatches – make ’em pretty.
Every rep during this 15 minute set, you feet should not come off the ground. Use this as technique work to create better landing positions, faster cycle times, and eliminating the ‘starfish’.