WOD 09212023

A. Dynamic Stretches

B. (For quality)

50 box step ups

1 minute plank

50 hollow rocks

1 minute plank

50 curtsy lunges

C. (15 minute clock)

0:00-5:00:

5 sets: 5/5 dbell hang power snatch

5:00-10:00:

5 sets: 4/4 dbell hang power snatch

10:00-15:00:

5 sets: 3/3 dbell hang power snatch

(Pick 3 different loads for strength)

(If no access to heavy weights; complete sets of 5/5 for each segment)

D. (For Strength/ Technique)

Dbell single arm bent over row

14-12-10-8 each side

E. Static stretches