WOD: Wednesday, June 12th, 2024

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Warm-up: Group Dynamic

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of OH Squat Hold – :10s of OH Squats
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Strength: Squat Snatch (17 Minutes) 

  • Sets 1 and 2: 2 Reps each @ 85% of 1RM 
  • Sets 3 and 4: 1 Rep each @ 90% of 1RM

*Heavy percentages – dial in your technique on your warm up sets!

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Workout: For Time

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

–Then complete 5 Rounds of:

  • 4 DB Hang Snatches (50/35) RIGHT ARM 
  • 8 Burpees Over DB 
  • 4 DB Hang Snatches (50/35) LEFT ARM 
  • 8 Toes to Bar 

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Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold