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
