Dynamic Effort Upper
Strength
Hang Snatch (3×3 @ 75% from blocks, above knee)
Strength
Hang Clean (3×3 @ 75% from blocks, bar above knee)
WOD
“Blue Monday”
Infinite EMOM
1 Power Snatch (75,55)
5 Box Jumps (24,20)
**Add one additional snatch EMOM
**Once you fails, restart on round 1 for 20min
**Score highest rounds + reps
1 Power Snatch (75,55)
5 Box Jumps (24,20)
**Add one additional snatch EMOM
**Once you fails, restart on round 1 for 20min
**Score highest rounds + reps
Special Strength
6×3 Klokov Press @ 75% 1RM
Special Strength
3RM Weighted Pull Ups
Then,
2 x max reps @ 50%
Then,
2 x max reps @ 50%
Abs/Core
x1 Max time hollow rock hold
Then,
3 x 50% max time
Then,
3 x 50% max time
Finisher/Recovery
2 x 50 banded upright rows