DATE – Wednesday


Warm-up: 5min skipping variations with dynamic stretches mixed in


Mobility: Lacrosse ball T-spine


WOD A) 5 min to warm up full snatch, then:

Snatch – 2 reps every 90s x 10 (15 min)


**Suggested loading:

Rounds 1-3 (60-70%)

Rounds 4-6 (70-80%)

Rounds 7-10 (80-95%)



WOD B)  (20 mins)

Tabata intervals (20s work / 10s rest x 8) of each, with 1 min rest between movements.



Ball Slams (40/30lb)

Ab-mat sit-ups



Your score is the total combined reps of the lowest completed set per movement.