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

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