(SQUAT) SNATCH EMOM & "ISABEL"

A) Strength:

EMOM 15:

(Squat) Snatch
– Minutes 1 – 5 complete 2 reps on the minute (reset on each rep)
– Minutes 5-15 complete 1 rep on the minute

*Start at 40% and add 5% every minute & record heaviest weight

B) WOD:

For Time: (6:00 Cap)

"Isabel"
30 Power Snatches (Rx = 135/95, S = 115/75, 95/65, 75/55)

Alternate MetCon:

AMRAP 6:

6 Assault Bike Cals or 6 Burpees
10 Deadlifts (95/65)

C) Lower Accessory:

3 Options:

1) 8:00 of Sledpull Powerwalk
2) Glute Ham Raises (3 x 10-15)
– Rest 60s
– OR –
3) Reverse Hyper @ 50% of Back Squat 1RM (3 x 20-30)
– Rest 60s.

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