Gymnastic Skill


EMOM 6 mins

4 reps of 1 Hanging L Leg raise + 1 Strict Pull up

*use the band to scale the movement


Power Snatch


EMOM 5 mins

1 Slow and Pausing Power Snatch (Slow at first pull from ground to knees and pause 2s at knee level)


… Directly into:


EMOM 5 mins

1 Power Snatch



For time:

6 Toes to Bar


Power Snatch (50/30 kg)


rest 2 mins



Power Snatch (50/30 kg)

6 Toes to Bar


Time cap 18 mins

Posted in WOD

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