WOD 11192024

A. Dynamic Stretches

B. (3 rounds)

9 sandbag over bar 150/100lb

15 banded abducted shoulder internal rotation each side

21 overhead squats 45/35lb

C. (15:00 clock)

0:00-3:00: 20 hang snatches 115/85lb

3:00-6:00: 15 hang snatches 135/95lb

6:00-9:00: 10 hang snatches 165/115lb

9:00-12:00: 5 hang snatches 185/125lb

12:00-15:00: max hang snatches 205/145lb

D. “Partner”

(3 rounds)

45 second max: partner resistance reverse sit ups

E. Static stretches