Today’s session is part of a progression for building the snatch. Every week through the end of Regionals you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads. CFCody WoD 1. Conditioning 3 Rounds: 500m Row 15 Burpees 10 Goblet Squats (Heavy - you choose 1 or 2 KB) 2. Midline/Double under Stamina 3 rounds: 100-80-60-40-20 Double unders 25-20-15-10-5 Med Ball sit ups COMP WOD 1. Snatch EMOMx10: 1 Squat Snatch 2. Squat - 10 Min 5×4 Back Squats, across 3. Stamina Builder 3 Rounds of “DT” 12 Deadlifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105

*These workouts will flip flop on Tuesday, so Comp Athletes you will get a chance to complete CFCody wod on Tuesday and same for CFCody athletes.