In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 10 min empty bar positioning work with coach + 5 min work up to wod weight
Fitness: 15 min to hit as many rounds as possible of – 3 push press RPE 6 + 30 sec back bridge/progression

Part 2 – Conditioning: “Big Fish, Little Fish”

Performance: 16 minute AMRAP, working for one minute (all out effort), rest for 1 minute –

  • 5 Hang Power Snatch (75/55lb)
  • 15 KB Swing (24/16k)

Fitness: 16 minute AMRAP, working for one minute (all out effort), rest for 1 minute –

  • 5 Push press @ RPE 5
  • 15 KBS

  

  

  

 

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