WOD NOTES:
Taking 16.3 and breaking it down for us.
Fitness
Dynamic Prep
Band chest opener x 30 seconds
Band lat stretch x 30 seconds
PVC passthru x 12
20 minutes
Power snatch technique work
7 minute AMRAP
15 Heavy Kettle bell swings
5 Strict Pullups
Performance
Dynamic Prep
Band chest opener x 30 seconds
Band lat stretch x 30 seconds
PVC passthru x 12
20 minutes
Power snatch technique work
7 minute AMRAP
10 Power Snatch 75/55
3 CTB Pullups
Sport
Dynamic Prep
Band chest opener x 30 seconds
Band lat stretch x 30 seconds
PVC passthru x 12
5 minutes
Assault bike warmup
Empty bar
Power snatch + muscle snatch + push press + drop snatch + 5 kipping swings
Workout prep
Practice with and without hook grip, practice grip width on the BB
Practice Bar MU timing
2-3 sets
20 seconds Assault bike
5 power snatch 75/55
1-2 Bar MU
then…
16.3
