1.3.23 WOD

Warm-up
Row 400m (Easy)
20 Band Pull Aparts
20 Band strict press
20 PVC Dislocates (1-1 Count)
10 PVC OHS
5 PVC Hang power Snatch

Then…

Start light and climb as you go. If you’re advanced go to town. If you’re new, keep 3 reps every minute and focus on your technique. Be ready to start the first minute of cleans right away. Usually you can start a little heavier since you’re super warm now.

EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
2 Hang Power Snatch
immediately into…
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans

Then..

10min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press
30 Double Unders/singles