Thursday – Purpose / Achievement


– Strength: Week 2 of Double EMOM work. Remember that both should be challenging, but efficient. Have a plan in mind with weight choices before starting. This is the final week of this variation.

– Metcon: Benchmark Open Workout. As with every open wod pacing is important. Snatches here must be light and capable of being “muscle-snatched”. This particular workout is quite demanding because the snatch is a global movement so expect to be uncomfortable during this one.


1) EMOM for 4 min: 2 Squat Clean + Jerk @ 80% of Last Tuesday. Rest 90s between EMOMs + add weight to bar

2) EMOM for 3 min: 1 Squat Clean + Jerk @ 90% of 1RM.

3) Take 8 minutes and Warm-up Metcon Movements



“Open WOD 14.1”


AMRAP in 10 min:

60 Single Unders

15 Power Snatch (65, 35)


2 Options:

– Glute Ham Raises: 4 x 8-10. Rest 60s.


– Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each. *Rest as needed between sets.

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