Wednesday
Warmup) 2 Rounds:
10-15 WY’s (light plates)
5-8 ATYT’s
15-20 Light KB Swings
10-15 PVC Dislocates
10-15 Jumping Squats
Mobility) Band Pec & Overhead Stretch
WOD A) Power Snatch (20 mins):
3 reps EMOM x 10 mins (progressively add weight every 2-3 sets)
*8 mins to get to your starting weight
**CHOOSE EITHER WOD B OR WOD C**
WOD B) 4 alt. sets, every 90 secs (10.5 mins):
B1) 5 Snatch Grip Push Press – perform all 4 sets at the same weight/heavy as possible
B2) 3 Snatch Pulls @100-110% of 1RM
-OR-
WOD C) 10 min AMRAP:
10 Ball Slams 40/30lb
10 “Cheater” Burpees – no pushup
10 V-Ups or Tuck-Ups
