In WODs
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Warm-up & Mobility: Quick warm up and mobility

Part 1 – Skill/Strength:

Performance and Fitness: 15 min position drills and working up to WOD weight – Power Snatch, Hang Power Snatch and Overhead Squat

(For the shoulder-impaired athlete – Power Clean, Hang Power Clean, and Front Squat)

Part 2 – Conditioning: “Grab and Go”

Performance and Fitness: 11 minute AMRAP of –

  • 1 Power Snatch (115/75lb)
  • 2 Hang Power Snatch
  • 3 Overhead Squat
  • 100m Sprint

(For the shoulder-impaired athlete – Power Clean, Hang Power Clean, and Front Squat)

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