Explosive Strength
Strength
3 Position Snatch (EMOM for 10min, build across)
Special Strength
Snatch Balance 3×5, build to a moderate weight
**from the rack
**from the rack
WOD
“Sgt. Pepper’s Lonely Hearts”
3 Rounds
12 Pull Ups
21 DB GTOH (60,45)
400m Run
**20min time cap
12 Pull Ups
21 DB GTOH (60,45)
400m Run
**20min time cap
Midline
100 Standing Banded Side Bends
**Stand on band, grab with hand and squeeze opposite oblique
**Stand on band, grab with hand and squeeze opposite oblique
**Score heaviest successful weight