WOD: Friday, April 14th, 2023 (Burpee Day 75)

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push Ups
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (17 Minutes) 

• Sets 1-3: 5 Reps @ 70% of 1RM 
• Sets 4 and 5: 3 Reps @80% of 1RM 

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Workout: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• Odd Rounds: 15 Hang Power Snatches (75/55) 
• Even Rounds: 30 Med-Ball Push Press (20/14) 

-In remaining time complete max reps of: 

• ODD Rounds (1 and 3): Max Med-Ball Push Press (20/14) 
• Even Rounds (2 and 4): Max Hang Power Snatches (75/55) 

*Two scores:

• Total Med-Ball PP accumulated across both rounds 
• Total Hang Snatches accumulated across both rounds

*WORKOUT FLOW: 

Round 1- 200 Meter Run – 15 Hang Power Snatches – Max Med-Ball PP 

Round 2- 200 Meter Run – 30 Med-Ball PP – Max Hang Power Snatches

Round 3- 200 Meter Run – 15 Hang Power Snatches – Max Med-Ball PP 

Round 4- 200 Meter Run – 30 Med-Ball PP – Max Hang Power Snatches

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• Odd Rounds: 20 DB Hang Power Snatches (50/35) *10 per side
• Even Rounds: 30 Med-Ball Push Press (20/14) 

-In remaining time complete max reps of: 

• ODD Rounds (1 and 3): Max Med-Ball Push Press (20/14) 
• Even Rounds (2 and 4): Max DB Hang Power Snatches (50/35)

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions