9.5.23 Workout of the Day

2023 Wod For Ret

Barbell
Strength
Power Snatch 5x3, building

Conditioning
3 RFT
400 m run
12 KB Hang C&J (50/35’s)
2 Rope Climbs

Interval
30 minute partner leapfrog AMRAP
12 Double DB Hang Cleans (50/35’s)
100 m Sprint
8 Box Jump Overs (24”/20”)

Midline
3-4 sets for quality
15 Glute Bridges
20 Russian Twists
1:00 Minute Plank