DATE – Wednesday

 

Warm-up: Dowel dislocates + 20 dowel overhead lunges

Burgener warm-up + Skill transfer exercises

 

Mobility: 5 min to address any personal mobility issues with snatch (hips / thoracic / shoulders etc.)

 

WOD A)  In 17 min build up to a heavy set of:

Power snatch + hang squat snatch + overhead squat

 

WOD B)

Partner up and row 5 km for time. Switch every 500m rowed

If uneven numbers, row 5 x 500 (work : rest, 1:1)

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