Day 3)
Warm Up
Row 500m
3rds Strict Cindy
Row 500m
Barbell warm up
Strength
EMOM 6mins
Snatch x3 – 60%
EMOM 6mins
C&J x3 – 60%
Jerk from rack – pause in dip* 1×3, 2×2, 2×1
*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 4×4
Rear Foot Elevated Split Squat 3×6
WOD
For time
120 wall balls*
20 cal Echo Bike
*every break add 10cals to the bike (capped at 60cals)