Movement activation

Hang Snatch

Then EMOM 8 mins

Build to a heavy Hang Double Snatch


WOD

Hook and Ladder”

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Hang Snatch/Power Clean and Jerks 40/30 - 30/20


[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Hang Snatch / Power Clean and Jerks 40/30 - 30/20


[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Full Snatch / Power Clean and Jerks 40/30 - 30/20



WOD Movement activation Rope climb Refresher and play

“Glen” For Time: 30 Clean and Jerks 60/40 1 block run 10 Rope Climbs 1 block run 100 Burpees

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