WOD 10.09.17


EMOM 6 minutes

1 Power Snatch, starting at 70% and increasing each minute


Work up to a heavy set of 8 back squats, reduce by 10% and complete a set of 8

Lower Body Muscular Imbalance 

4 x 10L/10R Single Leg Suitcase Deadlifts with a heavy DB/KB

4 x 10L/10R weighted step ups with heavy DB/KB


3 rounds of…

With a 90 second clock

6 Power Snatches at 65% of your last EMOM rep

9 Burpee Box Jump Overs (max height of 30 inches)

Max Double Unders with remaining time

Rest 4 minutes, for full recovery


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