WOD 5/2
A. Skill Warm-up:
6:00 EMOM
Power Snatch to OHS or Squat Snatch x3x6 build to 50-60%
B. 12:00 EMOM
Min 1 – 2-3 Power Snatch @ 75-85%
Min 2 – 5/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight by 2-5% from last week
C. 5 rounds
4 squat snatch @ 95 / 65 35lb
(power snatch + overhead squat acceptable)
Ring dips @ 6 / 3 / 3 band assisted dips
20′ lateral shuffle x 10 “5 round trips”
(1 hand line touch each rep)
*Time recorded
*15:00 Cap
Scaling Guide:
– 6 – 11 minutes, about 1.5 min per round.
– Scale Up: 135/85lb bar, 4/2 muscle ups instead of ring dips
Optional ‘Cash Out’:
3 rounds
50m farmer carry
15 burpees