WOD
Warm-up
2 Sets
20/15 Calorie Row
20′ Long Step Walking Lunge
12 Alt Tripod w/ Reach
10 Banded Pass Through + 15 Banded Supinated Pullapart
20′ Long Step Walking Lunge
Strength
Snatch Complex: 6-8 Sets (building as able)
2 Hang Muscle Snatch (above knee) + 2 Hang Muscle Snatch (below knee) + 1 Hang Power Snatch
Reps are done unbroken, without setting bar down
Rest approx 1 minute between sets
Conditioning
For Time:
Buy-in: 1,000m/800m Row
8-12-16-20
KB Swing (53/35)
KB Goblet Reverse Lunge (L+R=2)
Pike Leg Lift Over (L+R=2)
Buy-out: 1,000m/800m Row
Pike Leg Lift Over: https://www.youtube.com/watch?v=WbefuM-AlhE