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”

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