WOD 11192024

A. Dynamic Stretches

B. (3 rounds)

10 burpee box jump or burpee step up

15 bent over fly

20 light dbell overhead squats

C. (12:00 clock)

0:00-3:00: 20/20 hang snatches (1 dbell)

3:00-5:00: 15/15 hang snatches

5:00-6:00: 10/10 hang snatches

6:00-7:00: 10 snatches (dbell each hand)

7:00-9:00: 15 snatches

9:00-12:00: max snatches

D. (3 rounds)

45 second on: tuck ups

45 seconds off: rest

E. Static stretches