06.21.2022

Warm Up
2 sets
100m run
20 each side banded lateral walks
10 each side single arm DB sotts press
10 each side DB windmills
30 seconds deep squat hold



Strength
Find your heavy snatch for today
EMOM Waves
min 1- 60%
min 2- 65%
min 3- 70%
min 4- rest
min 5- 65%
min 6- 70%
min 7- 75%
min 8- rest
min 9- 70%
min 10- 75%
min 11- 80%
min 12-15 rest and then build load from here

WOD
"Devil's thrusters"
3 rounds
200m run
8 single arm devil's thrusters*

immediately into

3 rounds
100m run
20 KB swings 53/35

*Devil's Thruster= devil's press + thruster