10 mins dynamic lower body: snatch/squat prep
6-8 mins: Band raises, rows pull-aparts etc.
WOD A) Snatch: 25 mins to work 5-6 singles at approx. 75-80%
Choose either continued strength work (B), or Conditioning (C).
WOD B) 5 Rounds for time:
12 Box Jumps 24/20”
9 Chest to Bar Pullups
6 Overhead Squats 135/95lb
WOD C) 2 Rounds 10-12 reps per exercise @ 2011 tempo Rest 1-2 mins between rounds:
Front, Side, Rear Delt Raises (Fron/Side in standing position, Rear bent over – complete all fron before moving to side etc.)
1 min Weighted Plank