GROUP PREP:
Burgener Warmup or Weightlifting Warmup
STRENGTH:
EMOM x 10
Snatch Complex: 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch
*Use this EMOM to prep for the WOD. Build to a heavy complex or go light and work on technique. If Snatch bothers your shoulders, feel free to do Cleans instead.
WOD:
”Isabel”
30 Snatches for Time
Rx: 135/95
Option 2: 95/65
Option 3: 65/45
Option 4: 30 Cleans
POST WOD:
400m Run/Walk
50 ft Handstand Walk or 2 min Cumulative Handstand Hold or Plank
50 Sit-Ups
CrossFit Reserve 