WOD: Thursday, June 30th, 2022

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• Run to the end of the driveway 
• 5 Power Snatches (ascending weights)
• :10s Chin Over Bar Hold OR Top of Ring Row Hold 

*Add in some DB Power Snatches to warm up that movement as well

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Workout: AMRAP x 21 Minutes 

• 200 Meter Run 
• 4 Strict pull Ups 
• 8 Burpees Over Bar
• 12 Power Snatches (105/75) / 12 DB Power Snatches (50/35) 

*Alternate each round between Barbell Snatches and DB Snatches

*Odd Rounds: 12 Power Snatches (105/75)

*Even Rounds: 12 Alt DB Power Snatches (50/35) 

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Cardio Option: AMRAP x 21 Minutes 

• 200 Meter Run 
• 4 Strict pull Ups 
• 8 Burpees Over Bar
• 12 Rage Balls (20/15) / 12 DB Power Snatches (50/35) 

*Alternate each round between Barbell Snatches and DB Snatches

*Odd Rounds: 12 Rage Balls (20/15) 

*Even Rounds: 12 Alt DB Power Snatches (50/35) 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings