WOD: Wednesday, August 17th, 2022

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