04.18.2025

Strength
3 sets of 1 snatch slow pulls
10 seconds up and 10 seconds down hitting all positions
https://www.instagram.com/p/DFNeiY5T3Tz/ 
 
complex of low hang snatch + OHS
8 sets of 1 complex starting at your 50% and build

WOD
Age Group Semifinal Workout 4
For Time (7:00 cap at semifinals, we will do 10:00 cap)
150 feet OH walking lunges (15 feet = 1 length) single DB 50/35. 35/25
50 alternating DB snatches 50/35. 35/25
50 box jump overs 24/20"
 
 
 
 
Core Finisher- super set each
A. hollow hold 2 x 30 seconds
B. dead hang from rig 2 x 30 seconds
then
C. Single arm landmine sit ups 3 x 5/side
D. Tall kneeing landmine rotation 3 x 20
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