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Performance + Fitness
EMOM x 15
Mins 1-5 = 2 x 3-Position Pausing Snatch Pulls (AKA Snatch Segment Pull here: DEMO VIDEO)
Mins 6-10 = 1 High Hang High Pull + 1 Hang High Pull + 1 Hang Power Snatch
Mins 11-15 = 2 Hang Squat Snatches (F = 2 hang power snatches)
*The goal here is to be working on improving your form and technique. Build within the various 5 minute segments if you'd like. Drop the weight back down to start the next 5 minute segment if you'd like. Work with a weight that allows you to move well with each segment.
Use the the first 9 minutes to build up to the weight you want to use, then perform:
EMOM x 6
1 Snatch + 1 Hang Snatch
*Keep in mind we've got DT tomorrow...
Wicked Pissah Wed. WOD
8 RFT (15:00 cap)
As a team of 2, alternating every movement:
15 Wall Balls
15 H.R. Push Ups (C = 8 Ring Dips)
200m Row (if your rowing pace is over 2:00/500m, you should cut down to a 200m)
10 Wall Balls
7 Perfect Push Ups
*This is a relatively aggressive time cap here. You definitely have to be moving continuously to finish this Wicked Pissah today. If you do finish early, note your time, but turn it into an AMRAP 15.
Post Results to the whiteboard.