Warm Up
- 250m Row/ 10 Cal Bike
- 5 Slow Air sq
- 5 Active Samsons – each side
- 5 Down dog to Seal
- Lunge ankle stretch
Dumbbell Power snatch-Practice
- Push Jerk Progression
- Light Power Snatch alternating
- Establish working weight
Wall Ball Practice
- 5 Pausing Front Sq (Pause at bottom)
- 5 Pausing wall balls
- 5 wall balss
WOD “Halftime” – for Time
30-20-10
Dumbbell Power Snatch
Wall Balls
directly into
10-20-30
Burpees
Cal Row/Bike
*Options to scale
Reduce reps
