Warm-up
Slow snatch shrug x10,
Goblet swings x5, Hip rotations x3/leg,
Slow snatch pull x10,
Goblet swings x5,
Hip rotations x3/leg,
Muscle snatch x10,
Overhead squat x5,
Power snatch x10,
Overhead squat x5
Strength
Power snatch + Snatch above knee + Snatch below knee + Snatch from floor
WOD
30 min @ moderate pace:
Sled drag down/back,
15 Burpees,
Sandbag carry down/back,
15 KB Swings
SWEAT 45 – April 24, 2024
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
