06/19/2020 WOD

A.

Dynamic Stretches


B.

5 Rounds for Quality

5/5 D-bell bent over row with 3 second pause


C.

For Strength/Technique

Power Snatch

5-5-5-5-5 @ 65%


D.

For Time

30 muscle snatches (80/115 RX)

30 muscle ups

30 ring dips


E. Static Stretches


D-bell use only


A.

Dynamic Stretches


B.

5 Rounds for Quality

5/5 D-bell bent over row with 3 second pause


C.

For Strength/Technique

D-bell power snatch

5-5-5-5-5 each side

(1 D-bell)


D.

For Time

30 D-bell muscle snatches (D-bell in each hand. Light to medium weight)

30 D-bell bent over rows

60 box dips


E.

Static Stretches 



Bodyweight/object


A.

Dynamic Stretches


B.

5 Rounds for Quality

10 backpack bent over row with 3 second pause


C.

For Strength/Technique

Backpack snatches

10-10-10-10-10    


D.

For Time

30 backpack muscle snatches

30 backpack bent over rows

60 box dips


E. Static Stretches

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