“Grab and Go”

Skill work NOT FOR LOAD
Hang snatch (25min)
-power or squat based on athletes ability

WOD
30min running clock
5rounds
-5 hang power snatch @80% heaviest for the day.
-10 push press
-20 back squats
-100m shuttle SPRINT
*2min rest between rounds. Look to finish each round in 4:00 or less. Adjust each round accordingly. If you aren’t sure how ASK YOUR COACH

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