WOD 06112024

A. Dynamic Stretches

B. (3 rounds)

15 banded Y press

30 kips (technique)

45 second ring dip hold

C. (For time)

(3 rounds)

10 dbell alternating snatches 75/55lb

10 deficit handstand push ups 3.5/2.5”

10 toes to bar

(3 rounds)

8 dbell alternating snatches 85/60lb

8 deficit handstand push ups

8 toes to bar

(3 rounds)

6 dbell alternating snatches 95/65lb

6 deficit handstand push ups

6 toes to bar

(3 rounds)

4 dbell alternating snatches 105/75lb

4 deficit handstand push ups

4 toes to bar

D. (For Strength/ Technique)

Dbell bent over row

14-12-10-8 each side

(Pick load for strength)

E. Static stretches