Quality Before Intensity
Wednesday
Fitness
Strength
EMOM 7 mins: 1 Hang Power Snatch + 1 Hang Snatch *building*
Conditioning
8 mins ladder: 4 OHS, 95/65lbs. 2 Bar Muscle-ups 8 OHS, 95/65lbs. 4 Bar Muscle-ups 12 OHS, 95/65lbs. 6 Bar Muscle-ups etc.
Sport
A. EMOM 6 mins: Snatch + Hang Snatch *building*
B. 8 mins ladder: 4 OHS, 95/65lbs. 2 Bar Muscle-ups 8 OHS, 95/65lbs. 4 Bar Muscle-ups 12 OHS, 95/65lbs. 6 Bar Muscle-ups etc.
C. Row 750m *Rest 3 mins X 3*
