WOD: Wednesday, January 7th, 2025

Group Dynamic Warmup:

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Snatch (17 Minutes) 

4 Sets x 1 Rep 

• Sets 1 and 2: 1 Rep each at 90% of 1RM 
• Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Make sure you rest at least :90s between working sets 

*Focus on your technique as you build towards set 1

*Speed and Power off the floor!

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Workout: For Time 

• 800 Meter Run 

-into-

14 – 10 – 6 

• Toes to Bar 
• Alt DB Hang Snatches (50/35) 

-Then-

• 800 Meter Run 

-into-

3 Rounds 

• 10 Toes to Bar 
• 10 Alt DB Hang Snatches (50/35) 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)