WOD - Tuesday 17th May

Component 1

(10 minutes)


4x2 Hang Power Snatch

Rest 90sec - 2minutes between each set


(Build to a sub max weight or work across at the same weight)

(Heavier than last week)



Component 2

(12 minutes)

4 Sets

A1. 5 x Deadlift, controlled negative to floor stop reset and lift

A2. 6-10 Explosive plate pushup / Banded Pushup 3sec negative and explode up

Rest 60 seconds between


Component 3

Teams of 5

20 Minute AMRAP

6 Sand Bag Over Shoulder

25s Echo Bike Sprint


* Each Team member must wait until the team member in front has finished the 25s sprint before starting their round

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