WOD 201105 - THURSDAY

WARM UP

Overhead Squat/Shoulder Mobility

3 ROUNDS

6 PVC snatch balance

5 kip swing + 3 pull up

6 bird dogs

3 Burpee Broad Jump

100m Run

S/S

Within 15 mins

6 Sets

Snatch Tech - Complex

3 Low hang muscle snatch (just below the knee)

+ 3 Pause Overhead Squat

*Light Load - limiting factor is muscle snatch

*focus on technique

*explosive hips and shoulder shrug

WOD

4 ROUNDS

EVERY 4 MINS

200m Run

10 Pull-ups

6 SA Devil's Press (50/35)

Focus on PACE!

Increase pace each round

*score is time on LAST round