Snatch Build Up E2MOM
3 – 2 – 2 – 1 – 1 – 1
MainSite WOD (RX+)
For Time: (20min cap)
40 Dumbbell Snatch (alt) 50/35 MRX 35/20
40 Dumbbell Goblet Squats RX+ Pistol (alt)
4 Rope Climb 15’ RX+ Legless MRX 4×10’ or 2×15’
30 Dumbbell Snatch (alt)
30 Dumbbell Goblet Squats RX+ Pistol (alt)
3 Rope Climb 15’ RX+ Legless MRX 3×10’
20 Dumbbell Snatch (alt)
20 Dumbbell Goblet Squats RX+ Pistol (alt)
2 Rope Climb 15’ RX+ Legless MRX 2×10’ or 1×15’
10 Dumbbell Snatch (alt)
10 Dumbbell Goblet Squats RX+ Pistol (alt)
1 Rope Climb 15’ RX+ Legless MRX 1×10’
Core Development
20 Reverse Rower Tucks
20 Banded or Barbell Good Mornings
20 Russian Twists
20 Hip Extension to Glute Ham Raise
20 WallBall Russian Twists
