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Evens | Thursday | 14/12/23

WARM UP: SNATCH MOBILITY


WOD: 5 RFT


RXD Option:

Part A: 12 mins

Establish 2 rep Max

Snatch


Part B: 5 RFT

4 Snatches (60% 2 rep max)

6 T2B

8 Back Squats

400m Cardio*

(* x2 on Bike)


SCALED Option:

Part A: 12 mins

Establish 2 rep Max

Snatch


Part B: 5 RFT

4 Snatches (60% 2 rep max)

6 K2E / KR / RP

8 Back Squats

400m Cardio*

(* x2 on Bike)


Finisher:

3 sets x 10 reps

KB Half Get Ups

Oblique Crunches

Up “N” Overs


Accessory Work:

3 sets x 10 reps

DB Shoulder Press

DB Swinging Snatch

DB Halo’s


Top Up:

Every 2:30 mins:

30/24 Cals

X 3 sets



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