WOD 5/12
A. 6:00 EMOM
3 hang Power snatch + overhead squat. *Empty Bar to 50-60%.
B. 12:00 EMOM
Min 1 – 3 Power Snatch @ 80-90%
Min 2 – 5/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight same as Monday
C. 5 rounds
8 dumbbell hang power cleans @ 45 / 35 / 20 lb
8 dumbbell push press (same)
8 round trips of 20′ forward, 20′ backward running
Scaling Guide:
– 6 – 10 min, about 2 min per round.
– Scale Up: 53/35lb kb