Day 3
Warm Up
3rds
Row 2min
Ski 2min
Barbell warm up
Strength
EMOM 6mins
Snatch x3 – 65%
EMOM 6mins
C&J x3 – 65%
Jerk recoveries* 3×3, 2×2
*Set pins 2-3 inches above head height, position yourself under the barbell in the receiving position, recover to standing and reset
Floating Snatch Deadlift 4×6
Tall box step ups 3×10 (hold DB or KB to add load)
WOD
3rds for time
30 shoulder to overhead – 2x 24/16kg KB
20m overhead walking lunge – 2x 24/16kg
10 SHSPU