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WOD 12142023

A. Dynamic Stretches



B. (3 rounds)

20 Spider-Man lunges

10 light dbells bent over fly

10 deadlift jumps

10 jump squats



C. (18 minute clock)

3 rounds:

(2 minute cap)

5 Dbell snatch (dbell each hand)

5/5 dbell hang power snatch (1 dbell)


3 rounds:

(2 minute cap)

4 Dbell snatch (dbell each hand)

4/4 dbell hang power snatch (1 dbell)


3 rounds:

(2 minute cap)

3 Dbell snatch (dbell each hand)

3/3 dbell hang power snatch (1 dbell)


(Build by feel; pick load for strength)



D. (For strength/ Technique)

Sumo deadlift high pull

5-5-5-5-5



E. Static stretches

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