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Thursday, February 23 2023

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15min Build-up to a 1 RM Hang Snatch

Team WOD

15min AMRAP:

10 Alternating Power Snatch (5ea)
5 Synchronized Hang Power Snatch

10 Alternating Over Box Jumps (5ea)

20 Partner Passing WallBall Sit-ups (10ea)

Barbell = 115/75 RX+135/95 MRX 75/55lbs

Box Heights = 24” RX+ 30” MRX 20”
WallBalls = 14lbs RX+20lbs MRX 10lbs

Core Isometrics

1min L-Sit Bar Hang
1min Plank Bird Dog Hold L/R
1min Hollow Hold
1min Plank Bird Dog Hold R/L
1min Wall Iron Chair Sit Holding 25/15/10lbs

1min Bar Hang
1min High Plank Hold
1min Squat Hold 1” over WallBall

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