GROUP PREP:
3 min Row
10 Plate Rotations
10 Up Dog to Down Dog
10 Wall Squats
30 sec Prying Goblet Squat
30 sec Ankle Dorsiflexion (each side)
Barbell Warmup +
5 Power Snatch
5 Thrusters
WOD:
Teams of 3:
For Time (Strict 30 Minute Cap):
75/50 Calorie Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
STIMULUS
• Scale the snatches and Thrusters by weight, or feel free to sub in DB Snatch or DB Thrusters
• One athlete works at a time in this team of 3 workout, splitting reps however you see fit
• The barbell weights increase with each round as the reps decrease
• These two movements are ideally completed at the same weight, unless there is a huge difference in capacity
• Use one barbell and change the weights as you go, but it is ok to use multiple barbells if teammates are using different weights
MOBILITY:
Banded Shoulder Distraction
Banded Hip Distraction
CrossFit Reserve 