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WOD 12142023

A. Dynamic Stretches



B. (3 rounds)

10/10 single arm prone W’s

10 banded external rotation with 3 second pause

10 PVC snatch deadlift jumps



C. (18 minute clock)

3 rounds:

(2 minute cap)

3 touch & go snatches + 1 hang power snatch


3 rounds:

(2 minute cap)

2 touch & go snatches + 1 hang power snatch


3 rounds:

(2 minute cap)

1 power snatch + 1 hang power snatch


(Build by feel; pick load for strength)



D. (For strength/ Technique)

Hang snatch high pull

3-3-3-3-3 @ 110%



E. Static stretches

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