Wednesday

Warm Up:  Junk Yard Dog
https://youtu.be/2fsvvv3oJBg

Strength:  Snatch Work (light day – focus on speed of dropping/pushing yourself under bar)
10 Min EMOM
2 High Hang Snatch + 2 Mid Hang + 1 Low Hang (light to moderate weight)

Accessory:  Pistol Work
Advanced: Weighted Pistols 5 x 5 (increasing weight, each leg)
Intermediate: Weighted Pistols or Pistols 5 x 5 (each leg)
Beginner: Off the box Pistols, Banded Pistols or One legged step ups from the ground 5 x5 (each leg)

Metcon:
3 rounds:
400m run
12 knees to elbow
12 back squats 135/95

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