WOD: Wednesday, June 12th, 2024

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

——————————————————————————————————–

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!

——————————————————————————————————–

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 

——————————————————————————————————–

Core: 5 Rounds 

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