WOD Wed Mar 14

Work

“Four by Four”

EMOM x 16 (4 Rounds):
A) 7 Wallballs (20/14) + 3 Bar Muscle-ups
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
D) 15/12 Calorie Row / 12/9 Calorie Bike

CompTrain

With light bar, building in 5-10lb increments until technical failure:
Slow pull to hip (flat feet and bar contact throughout) then tall snatch

Snatch doubles building to technical failure:
Focus on deadlifting bar to extension and then dropping feet out to pull under.