Wod 1
Partner Wods
Snatch Technique
On the 2:00 x 5 Rounds:
Each partner will complete
1 Hang Power Snatch
1 Power Snatch
1 Hang Snatch
1 Snatch
Wod 2
“Karabel”
AMRAP 12:
3 Power Snatches 60/40
15 Wallballs
Wod 3
4 x 400m sprints 1:1
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
