Day 3)
Warm Up
3rds
Row 2mins
Ski 2mins
Barbell warm up
Strength
EMOM 6mins
Snatch x3 – 50%
EMOM 6mins
C&J x3 – 50%
Jerk from rack – pause in dip* 3×3, 2×2
*assess and correct body position in dip, weight balanced across whole foot, upright torso, drive with the legs – the jerk is not a shoulder strength exercise
Snatch Deadlift 4×6
Rear Foot Elevated Split Squat 3×10
WOD
25-20-15-10-5
Dumbbell Snatch 32/25kg
5-4-3-2-1
Legless Rope Climb
Rest as needed
Skill work practice