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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


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