5min EMOM @ 40-50% of 1RM 1 Snatch High Pull 1 Power Snatch 2 OHS
7min EMOM 2 Hang Squat Snatches 1 Squat Snatch Increase Weight as you go
EMOM 14 (Every Min on the Minute for 14 Min) • Min 1: 5 Lateral Burpees Over the DBs + 5 Hang Power Clean and Jerks • Min 2: 4 Box Jumps + 4 Thrusters
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4
Unfortunately it’s that time of year again! Unfortunate for me because, well, it’s my birthday and 44 is BLAH. Unfortunate for you all because you get to enjoy my bday WOD filled with STEPHSTERS!! 🤣�
Strength: Push Press 5x3 (Increase weight each set) Conditioning: 3 Rounds 200 Meter Run 15 Power Snatch (115/75)(95/65) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds