Wednesday, 14 July WOD


  • 3 Rounds
    • 15 Cal Row
    • 10 PVC Shoulder Rolls
    • 10 Push Ups
    • 10 OH Squats
    • 30 Second Squat Hold

Movement Specific Warm up

10 Muscle Snatch

10 Hang Power Snatch

10 Snatch Grip Strict Press

10 Overhead Squats

10 Hang Squat Snatch

10 Zots Press

Skill: Clean and Snatch

5 x 1 Hang Power Clean, 1 High Hang Squat Clean, 1 Hang Squat Clean

3 x 2 High Hang Power Snatch, 2 High Hang Squat Snatch

Focus on your movement and identifying areas of improvement

Warm up to working set.

Rest as needed between sets.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s