WOD
Warm-up
Dynamic/Stretches
2 Sets – perform 5 reps of the following BB movements:
Goodmorning into Squat
Snatch Grip BTN Push Press
Overhead Squat
Hang High Pull
Hang Muscle Clean
Strength
Every 90 seconds x 8 Rounds:
Build up to a heavy, but perfect, 1RM Snatch or Power Snatch
Conditioning
4 rounds for time (14 Minute Cap):
15/12 Calorie Row
8 alternating DB snatches (50/35 lb) | (70/50)
40-ft DB overhead carry, left
8 alternating DB snatches
40-ft DB overhead carry, right