WOD: Wednesday, August 17th, 2022

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Strength: Snatch (15 Minutes) 

  • 3 Sets x 3 Reps @ 60% of 1RM 
  • 2 Sets x 3 Reps @ 70% of 1RM 

*Light percentages so really focus on your technique 

*NO TOUCH N’GO!!

*If you missed last week then establish a heavy single power or squat snatch 

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Workout: For Time 

  • 400 Meter Run 

-Into-

18 – 14 – 12 

  • Alt DB Power Snatches (50/35) 
  • Med-Ball Push Press (20/14) 

-Then-

  • 200 Meter Run 

-Then-

12 – 14 – 18 

  • Alt DB Power Snatches (50/35) 
  • Med-Ball Push Press (20/14) 

-Into-

  • 400 Meter Run 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations