WOD 11.4.24 (GW)

For time

9 Toes to Bar, 10 Alternating DB Snatch RX 20 kg,

15 Toes to Bar, 20 Alternating DB Snatch RX 20 kg,

21 Toes to Bar, 30 Alternating DB Snatch RX 20 kg

15 Toes to Bar, 20 Alternating DB Snatch RX 20 kg

9 Toes to Bar, 10 Alternating DB Snatch RX 20 kg

Day 1

1×10 1×8 1×6 1×15 back squat

4×10 hip thrust

4×8+8 Leg press drop set

4ss 20 front rack dumbell alternate lunges 2 + 9/12 heavy slam balls

3x20R+20L standing kick back mini band+ 30″R/30″L side plank feet elevated

Full body upper focused

Front squat 3 x 8-10

3 sets of 20 bar back lunges ss 20 swiss ball hamstring curls Incline bench press

3x 8-10 Chin ups

3 x max 3 sets of 12 Machine cable seated row ss max push ups

3 sets of 15 dumbbell skull crusher ss 15 dumbbell side raises 3 sets of 20 swiss ball crunches

30-40 sec swiss ball plank

Upper body FBB

A1. 3 sets of: 1’ skierg 15 Band aparts 15 push ups

A2. 4 sets of : 12-10-8-15 Barbell Strict Press

A3.4sets of: 10 Db Incline Bench Press + 15 Strict Pull ups

MIND BODY APP