Pre-Wod:
Dynamic Group Warm-Up
3 Rounds:
10 KB Sumo Deadlift
10 Burpee
10 WallBall
10 Banded Good Morning
1 Round: Side-Butt
30 PVC Passthrough
Skill:
3 Rounds:
3 Tall Snatch
3 High Hang Snatch
3 Hang Snatch
Workout of the Day for Wednesday, September 6th, 2017:
Hang Snatch Complex*:
1 Snatch High Pull +
1 Power Snatch +
1 Snatch:
6 x 1 @ 65% 1RM
*Hang position starting at the knee.
Sweat Sessions Workout for Wednesday, September 6th, 2017:
12 min AMRAP:
7 Burpee
7 DB Squat Clean (Heavy)
7 “See the Light” Sit-Up
12 min AMRAP:
10 Pull-Up, or Ring Row
20 KB Lunges
30 Dubz