Warm up: Stretch + 4 Rounds for time
20 second plank hold
20 meter bear crawl
20 meter push 45 lb plate
Skill Training: EMOTM for 12 min.
3 Power Snatch, 45 lbs (bar)
2 Overhead Squat, 45 lbs (bar)
WOD: For time
50 Alternating Dumbbell Snatches, 35 lbs
Warm up: 7:46
What a difference doing the warm up outside was. Bear crawling in grass and doing mountain climbers because I would tear up the lawn with the 35lb plate.
EMOTM felt good… Finished every round with 35-40 seconds left. The movement felt good and I definitely came a long way with this one.
WOD I owned it.