Wednesday 7.24.24

WEDNESDAY
Strength: Snatch
EMOM 10m: 1 rep

• hold the bottom/catch position (power or squat) for 2s before standing 

WOD: 21-15-9
Burpees
Chest to bar pull-ups

• perform 2/4/6/8 front squats 155/105 before each round and after the last set of pull-ups (4 total sets)

S: jumping ctb pull-ups, 75/55
L1: modified ctb pull-ups, 115/75
Rx+: 9-7-5 bar muscle ups, 205/145