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
