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)

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