Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:
3 Sets
5 Snatch Low Liftoffs
5 Snatch High Liftoffs
5 Muscle Snatch
5 Overhead Squats
5 Snatch

Strength:
Snatch 3-3-3, then 3×3
*Build over the first three sets.
The weight used on the third set
is repeated for the remaining three.

WOD:
4 Rounds, each for time:
20 Dumbbell Thrusters
20 Burpees
Rest 2:00

Use a weight that allows the athlete to perform
the thrusters unbroken, but not with great ease.