WOD: Wednesday, June 9th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat / Hip Stretch – 1 Minute per side 

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Strength: Snatch (17 Minutes)

  • Build to a one rep max squat or power snatch

*Focus on technique as you build through your snatch warm up!

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Workout: For Time 

  • 800 Meter Run 
  • 40 Alt DB Snatches (50/35) 
  • 30 Alt Front Rack Lunges (95/65)
  • 20 Front Squats (95/65) 
  • 30 Alt Front Rack Lunges (95/65)
  • 40 Alt DB Snatches (50/35)
  • 800 Meter Run 

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Cardio Option: For Time 

  • 800 Meter Run 
  • 40 Alt DB Snatches (50/35) 
  • 40 Alt DB Lunges (50/35) 
  • 40 DB Goblet Squats (50/35)
  • 40 Alt DB Lunges (50/35)
  • 40 Alt DB Snatches (50/35)
  • 800 Meter Run 

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • 30 Bicycle Crunches