Wednesday WOD

Warm-up
Warm-up
Row 500m – last 100m no leg drive – hinge at hip and finish with arms

2 rounds:
– 5 kang squats (empty BB)
– 5 snatch grip push press (from back rack)
– 5 Overhead Squats

Strength Demo & Group Walk Thru w/ BB

Strength
Snatch – 3 position (12 mins to find heavy single)
High Hang Snatch + Hang Snatch + Floor Snatch

Metcon
Metcon
For time:
15 Power Snatches 135/95
15 Bar-facing Burpees
3 Turkish Get-Ups 50/35
12 Power Snatches
12 Bar-facing Burpees
2 Turkish Get-Ups
9 Power Snatches
9 Bar-facing Burpees
1 Turkish Get-Ups