WEDNESDAY

SPECIFIC PREP

3 Sets, For Quality

12/9 Calorie Machine

10 Alternating Box Step-Ups

8 Step-Down Box Jumps 24/20’’

6 Sliding Inchworms

WEIGHTLIFTING

8:00 minute EMOM

Muscle Snatch + Low Hang Power Snatch

Suggested starting load @ 40% of 1RM Snatch

CONDITIONING

"Escalator"

Rounds 1-2: 40/30kg

Rounds 3-4: 50/35kg

Rounds 5-6: 60/40kg

Rounds 7+: 70/45kg

AMRAP 13

1 Wall Walk

3 Power Snatch

5 Box Jump Overs 30/24''