1/14/2025 – WOD

Strength
3 Position Snatch – Floor + Low Hang + Hang – 1 Every 90 Sec x 8 Sets (same or little heavier than last Wk)
—Start @ 60% & Build to a heavy complex. Take extra time at the end if needed. You may drop the bar in between reps if necessary. Squat if you have the OH mobility.

Conditioning
5 RFT
4 Wall Walks
12 DB Snatches (2 arm) 50/35#’s
15/12 Cal Bike

WOD Notes: Goal is 11-15 minutes. WW sub = 2-3 WW or 30-40 Shoulder Taps. You can touch one head to the ground on the 2 arm snatches. Reset monitors after each round.

Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) DB Lateral Raises – 4×12

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