Forge Fitness – WOD
Warm-up
2 RDS:
20 Banded good mornings
20 Bird dogs
2 Wall walks
Strength
Squat Snatch (Every :90 sec for 12 minutes)
Min 0 – 4:30
2 squat snatch @ 65%
Min 4:30 – 9:00
2 squat snatch @ 70%
Min 9:00 – 12:00
1 squat snatch @ 75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 min:
3 hang power snatch 95/65
3 TTB
4 hang power snatch
4 TTb
5 hang power snatch
5 TTB
etc..
modifications:
– v-ups
– less weight on the barbell