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WOD - Wednesday, 4/24/2019

Warm-up
Snatch Warm Up #2
With a PVC or empty barbell
3 High Hang Muscle Snatches
1 OHS
3 Hang Power Snatches
1 Snatch Balance
3 Tall snatches
3 Snatches
x 3

Weightlifting: 3 Position Snatc

Build to a heavy complex of:
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
(10:00)
 

Metcon
4 Rounds For Time:
Hang Snatches (@75% of part A)
12 Burpee C2B
400M Run
Time Cap: 22:00

Extra Credit
Durante's Core (Time)
5 rounds
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds

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