WOD 19.10.2022

Technique 

5-5-5-5

Low Hang power snatch 

3-3-3-3 

Overhead squat 

(50%)

Rest 5 minutes then:

Skills 

10-15 minutes practice 

3 butterfly pull ups 

5 double unders

Rest 5 minutes then:

Metcon 

Wod (Amrap 15 minutes) 

1-2-3-4-5……

power snatch 

overhead squat 

bar facing burpees 

20 double unders or 40 single unders

Male – 50/35

Female- 25/15

Rest 5 minutes then:

Core 

3 rounds of: 

20 hollow rocks 

30 seconds L-sit hold on the floor

20 back extension

 Cash Out 

2 minutes plank hold