Strength

Wendler Deadlift

10 Minute EMOM 2 Snatch Balance/ 2 OHS

Start with a dowl and work your way up to some light weight this will help with getting confidence under the bar for OHS and Squat Snatch.

This EMOM is about technique rather than heavy weight work on foot work and speed under the bar.

WOD

With an 18 minute time cap complete

the following:

10,9,8,7,6………..3,2,1

-Kettlebell Snatch 53/34

-Box Step-ups with Kettlebell 24/20

***Every 3 minutes 2 Rope Climbs***