Welcome to Day 16 of my programming! 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

400 Meter Run

II. STRENGTH/SKILL

EMOM for 10 minutes:

  • Minute 1: 15 Burpees
  • Minute 2: 10 Back Extensions
  • Minute 3: 15 Burpees
  • Minute 4: 10 Back Extensions …etc

III. MAX EFFORT

Take 15 minutes to establish best Hang Snatch + Full Snatch from the floor

IV. ACCESSORY WORK

  • 3 x 3 Snatch Pulls at 110%
  • Behind the Neck Push Press 3 x 3

V. METCON

Complete 5 Rounds for time:

  • 12 Wall Ball (20/14)
  • 12 Toes to Bar