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