DATE – Friday
Warm-up/Mobility)
7-8 mins dynamic
Banded shoulder dislocates, YTW, Rows
WOD A) 3-position Snatch (pockets, above knee, ground): 20 mins to work through 5-7 sets. Keep reps perfect – don’t train poor mechanics!
WOD B) 15 min AMRAP:
150’ Overhead KB carry 2 x 24/16kg
20/15 Ring Pushups (Guys/Girls – feet on bench is Rx – modify reps as needed)
15 Box Jumps 24/20”
