A. Group warm up
B. WOD demo
C. Skill – Power snatch – 20 minutes
10×3 – high hang power snatch – upright torso
*keep weight light. focus on keeping shoulders back and a vertical hip drive
D. For time: 12 minute time cap
$$ in 50m DB/KB farmer carry lunge 44/26 (per arm) RX+ farmer carry + OH hold 53/35 **one arm do a farmer carry, other do a OH hold.** – switch as needed
then
3 rounds:
3 power snatches 75/45 – RX+ 115/80
6 hang power snatches
9 OH squats – Scale: pvc pipe OHS, goblet squats, air squat
then
$$ out 50m KB farmer carry lunge
**missed reps = 1 second penalty
E. Cool down
Source: Workout Of The Day
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