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



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

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