WOD – Wednesday 10/11

Spend 2 minutes in Z1
Then, PVC mobility as a class
CFP snatch warm-ups w/emphasis on OHS positioning

Snatch complex – 1 power snatch + 1 hang squat snatch + 1 OHS
Complete 1 rep every :90 for a total of 12 minutes
Different snatch complex than last time. Very different from what we’ve done in the past. Make sure that perfect movement is the key for most here. Not weight on the bar. Some will move well enough to build to a heavy weight, but for 90% of us, it’s about footwork, positions, and a strong overhead position.

“Sneak Attack”
3 min AMRAP
20/15 cals on the rower
10 wall balls (20/14#)
ME burpee box jump overs (24/20”)
Rest 2:00, x4
Going to be a big difference between really pushing this one and kinda grinding through it. Over the course of this workout, 2 or 3 more reps per round will really change the total exertion. Don’t pace this one like Tuesday’s workout, push all aspects. Score is total burpee box jumps per round.

Accessory Work
Banded good mornings – accumulate 100
Banded leg curls – accumulate 100t

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