Wall Walk, Snatches, and Swings

Warm up: Stretch + Overhead Squat practice

Strength: Find 80% of Max Effort Front Squat Complex

2 Front Squat

10 second hold on front rack

2 Front Squat

WOD: 12 min. AMRAP

2 wall walk

10 muscle snatch, 65 lbs

10 Russian dumbbell swings, 45 lbs

Post WOD:

Stretch + shoulder mobility


Strength: 135-165-185-190

PR of 190

4 complete rounds. Finished at the 10th rep of snatches as time ran out. Finished off the workout with the 10 DB swings after the time was up to complete the round for a personal accomplishment. Finished with 100 reps in the time allocated, 4 rounds plus 2 completed movements before time ended. 


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