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Saturday June 2nd

7AM

Warm UP

Coaches Choice

A) Skill Work (10 mins)

Rope climbs

B) Squat Snatch: EMOM X 5

5 touch and go Squat Snatches

*athlete picks load

C) 5 Rounds for time

400 m Run

10 Squat Snatches (135/95) (115/80) (95/65)

*25 MIN CAP

**with a continuous running clock

Then 5 min Rest

As you finish the WOD, those who finish will become teams; ie. If Coach Josh finishes then Coach Adam, then Justin; that is the first team and so on. Their rest begins as the last person of the team finishes. 

Team finish

Teams of 3

Bike and climb to the finish

Assault Bike 60-50-40-30-20

Rope Climbs 6-6-4-4-3-3

*partition reps as needed b/w team members

**all members must attempt a rope climb. If a member is unable to do a rope climb the athlete will perform 3 SDHP (at 50% bodyweight). During your rest from the previous WOD set up the barbell with the prescribed weight. 

9AM

A) Skill Work same as 7AM

B) Squat Snatch: EMOM X 5

5 touch and go Squat Snatches

*athlete picks load

C) For Time

5 Rounds

400m Run

1 Rope climb (3 SDHP at 50% bodyweight)

5 Squat Snatches (135/95) (115/80) (95/65)

*no cap



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