DATE – Wednesday


Warm-up: Quick Dynamic warm-up / Gym lengths


Mobility: Partner gas pedal


Tech: Power snatch with dowel – review snatch starting position & first/second pull transition


WOD A) Power Snatch 6-8 x 2 (Rest 5-10s between two singles, 60-90s between sets) (15-17 mins)


WOD B) 4 Rounds for max reps: (24 min)


Against a 3 min running clock, Sprint row 300m then complete max rounds/reps in remaining time of:

20 Doubleunders (40 singles)

10 Ball Slams (30/20lb)


Rest 3 min between rounds


Count and record reps competed post row each round for a total score (30 reps per round)