WODs

WOD

Oct

29
Wednesday

Foundation

Development

Overhead Squat
3×3

Mastery

Snatch-grip Push Press + Overhead Squat
3x (3+2) @ 80%-90% of 1rm snatch

WOD

Recovery WOD

Row 1000m

Spend 10 minutes mobilizing overhead position

Accumulate 200 double-unders

EMOM for 7 min:
2 hang pwr snatch
2 hang pwr clean
(use same weight for each, no more than 50% of 1rm snatch)

Accumulate 5 min in the bottom of the squat

Just a little Wednesday distraction:

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