WOD NOTES:
Some core work to start out today’s workout.
Then 12 minutes of quality movement with light loading.
This is an active recovery WOD.
Keep the intensity low.
Fitness
EMOM x 10
Odds = 10 Hollow rocks
Evens = 10 Superman arch
12 minute AMRAP
w/dowel
3 Hang Power Snatch
6 OHS
1 OH Duck walks
Rest as needed
Performance
EMOM x 10
Odds = 10 Hollow rocks
Evens = 10 Superman arch
12 minute AMRAP
1 High hang Snatch @30%
1 Snatch (above knee)
1 Full Snatch
6 OHS
30 seconds HS hold
Rest as needed
Sport
“Sandwich”
80 Calorie Row
40 STOH 155/105
80 Dead lifts 155/105
