WOD: Wednesday, October 2nd, 2024

Warm-up: Group Dynamic

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

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Strength: Snatch (17 Minutes) 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each at 60% of 1RM 
• Sets 3 and 4: 3 Reps each at 70% of 1RM 

*NO TOUCH N’ GO REPS – all reps should be drop singles 

*Focus on making every rep look exactly the same 

*Make sure you are sticking with power or squat from week 1

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Workout: For Time 

• 400 Meter Run 

-into-

2 Rounds 

• 16 Alt DB Snatches (50/35) 
• 8 Pull Ups 

-Then-

• 400 Meter Run 

-into-

2 Rounds 

• 12 Alt DB Snatches (50/35) 
• 6 Pull Ups 

-Then-

• 400 Meter Run 

-into-

2 Rounds 

• 8 Alt DB Snatches (50/35) 
• 4 Pull Ups 

*RX+: Chest to Bar Pull Ups (same reps) 

*CRX: DB Snatch (70/50) and Chest to Bar Pull Ups 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (25/15) 
• :20s Unweighted Hanging Knee Raise Hold