Day 3
Warm Up
3rds
Row 2min
Ski 2min
Barbell warm up
Strength
EMOM 6mins
Snatch x2 – 70%
EMOM 6mins
C&J x2 – 70%
Jerk with pause in catch 2×3, 2×2, 1×1
Floating Snatch Deadlift 4×5
Tall box step ups 3×8 (hold DB or KB to add load)
WOD
For time
50 Wall balls
40 Pull ups
30 Burpees
20 DB Snatch 22/15kg
10 SHSPU