WOD 10.23.17


EMOM 10 minutes

1 Power Snatch with a 3 second pause 2 inches of the ground

Start at 70% and work up each round


Work up to a heavy set of 5 back squat, reduce by 10% and complete 2 x 5

Lower Body Muscular Imbalance 

4 x 10L/10R Suitcase Deadlift with a heavy KB/DB standing on a 45lb plate for a deficit

4 x 10L/10R Walking lunge with a single KB/DB over head


3 Rounds

90 Second clock

5 Touch and Go Power Snatches (use 67% of your last EMOM snatch)

9 Box Jumps (max height 30/24)

With remaining time max cal row

Rest 4 minutes for full recovery!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s