Strength/Skill

Every 3min for 3 Sets (9min total)
1 Snatch Deadlift
2 Hang Power Snatch + 1 OHS
1 Hang Squat Snatch

Capacity Work: 3 Overhead Squats

*Keep loading light and manageable for all 3 Sets, perfect mechanics

WOD


EMOM x 15 MINUTES
MIN 1 -- 7 Hang Squat Snatch (athlete choice on loading)*
MIN 2 -- 25 Sit-ups
MIN 3 -- 15/12 Cal Row

Capacity Work
MIN 1 -- 8 Goblet Squats
MIN 2 -- 25 Sit-ups
MIN 3 -- 15/12 Cal Row

*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.

Homework

Rest - or makeup homework from earlier in the week


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