Wednesday Workout: Snatch, Push Press, DL/Lunge

STRENGTH

A. EMOM for 6 Minutes: Power Snatch x 3, start around 65% and build as possible – go for heavy set of 3 (does not have to be touch and go)

B. Push Press, 5-5-5-5-5, add weight per set, does not have to be touch and go off the shoulder

Notes: 6 Minutes for Part A, 10-15 Minutes for Part B

WOD

Level 1

3 Rounds for Time:

• Heavy Russian KBS x 15
• Lunge Holding Dumbbells or KBs x 16 (8/side)

Level 2

3 Rounds for Time:

• Deadlift (135/95) x 15
• Lunge (135/95) x 20 (10/side)

Notes: Front or back rack for lunges – athlete choice

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.