WOD, June 22nd

Warm-Up
(16 MIN):
200m Run or Row
10 Toe Touches
10 PVC Pass Throughs
10 Forward or Reverse Lunges
10 PVC Pass Arounds
10 Iron Cross
10 Scorpions
5 Russian Baby Makers
5 PVC High Pulls
5 PVC High Hang Power Snatch
5 PVC OHS
5 PVC Low Hang Squat Snatch

***Athletes need to spend the rest of the time warming up for the EMOM
WOD Perspective: #135/95 (80% of 1RM)

Strength Work
10 MIN EMOM
*Every Minute On The Minute: 1 Squat Snatch
***Athletes can do a Power Snatch if they are unable to do a Squat Snatch
***Athletes can add weight during the WOD if desired
WOD
200621
For Time:
Buy In:
21/15 Cal Row, Bike, or Ski Erg
THEN:
9 – 7 – 5
Squat Snatch, #135/95 (80% of 1RM)
T2B
(15 MIN TIME CAP)
ZOOM WOD
Buy In:
21 Cal Row, Down + Backs, or Burpees
THEN:
9 – 7 – 5
Squat Snatch or DB Squat Snatch
T2B or T2KB
(15 MIN TIME CAP)
WOD DETAILS
*Athletes will complete the Calorie Buy In, THEN 9 reps of Squat Snatch and 9 reps of T2B, then 7 of each movement, and then 5 of each movement.
*Guys have 21 cals / Ladies have 15 cals
*This WOD is a sprint while maintaining technique and form.
*The snatch weight is heavier, but should be doable. Technique and form should be maintained.