Wednesday 5/14

Lifting: 

a. 5 sets: 2 Snatch Pulls + 1 Hang Squat Snatch (bar starts below knee)

b. EMOM x 10: 1 Squat Clean & Jerk

c. Front Squat: 3 x 3, across

*Add 5# to the weight you used 2 weeks ago

Strength: Deadlift

A. 2 reps @ 85% 

B. Every 2 Minutes for 6 Minutes:  3 reps @ 70%

* The EMOM involves speed sets meaning the bar should move as fast as possible

**Remember the percentages are based on your Max + 30#

WOD: 4 Rounds

25 Wallballs 20#/14#

5 Power Cleans 185#/135#

3 Rope Climbs

*rest 90 Seconds between sets