Welcome to Day 5 of my programming! The template we are working from is my formula for success. There are no secrets, just smart training and hard work.

Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.

I. GENERAL WARM UP:

100 Double Unders

II. STRENGTH

Snatch Complex: 10 min EMOM no higher than 50% 1RM snatch

• 1 Power Snatch
• 1 Overhead squat
• 1 Squat snatch

III. DYNAMIC EFFOT

5×3 squat snatch

IV. METCON

 “Kelly”

Complete 5 Rounds for time:

• 400m run
• 30 box jump 24’’
• 30 Wall Ball 20lbs

If you need to scale, refer to Wodstar’s scales for Kelly.