5.24.24 WOD

3 Rounds
:30 Row
5 Snatch grip Deadlifts
5 Snatch Grip Push Press
5 Paused Back Squats

Then..

Snatches (Week 1 of 4)

EMOM x 4
1 Hang Snatch + 1 Low Hang Snatch + 1 Snatch

Then..

Emom x 4
1 Low Hang Snatch + 1 Snatch

Then..
EMOM X 3
1 Snatch

Focus on moving well here. This should also serve as an extended warm up for the workout to come. Feel free to power or squat.

Then…

CF Semi-finals workout 1
For Time:
50/40 Cal Row
9 Snatches @ 95/65
50/40 Cal Row
6 Snatches @ 115/85
50/40 Cal Row
3 Snatches @ 135/95

*20:00 Time Cap
Scale: 40/32 Cal Row