In Wod

12:00 EOMOM- 6 Rounds
3 Hang snatch

3 rounds for reps + cals:
1:00 Toes to bar
1:00 Plate Burpee 45/45
1:00 DB lunge 50/35( per hand frnt rack)
1:00 Cal row
1:00 rest

Competitor
Pausing Snatch
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level

then…

On the Minute x 7:
1 Snatch
Not to exceed 93%

2. Snatch Deadlift
5×2 @ 85%

5 Seconds to move from floor to knee-level. Stand,
drop the bar, and reset for the second repetition.

3. Back Squat
On the Minute x 6:
5 Back Squats – 78%

4. Ring Muscle-Ups
For Time:
4 Sets of 30% of Max Unbroken Reps
50/35 Calorie Row
3 Sets of 30% of Max Unbroken Reps

5.3 rounds for reps + cals:
1:00 Toes to bar
1:00 Plate Burpee 45/45
1:00 DB lunge 50/35( per hand frnt rack)
1:00 Cal row
1:00 rest

WEIGHTLIFTING
Warm up 45%-55%-60% 5-5-3
70% 3
80% 3
90% 3+ to failure

Front Squat
85% 3.3.3
90% 2.2.2

3 sets
10 pull ups
10 Pushups
15 Sit ups

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