DATE – Wednesday




6-7 mins Dynamic hips

Trap raises w/orange band, overhead presses etc.


WOD A) Hang Snatch: 20 mins to work some heavy doubles. Not max effort, focus on speed under the bar.


WOD B) Snatch Balance: 4-5 Heavy singles @ 80%+ 1RM




WOD C) 12 min AMRAP:

10 Pushups

15 Ball Slams 30/20lb

20 Abmat Situps