4.11.25 WOD

Complete 3 Sets
Row 1:00
10 Band Pass through + Overhead Pull Aparts
10 Down Dog Up Dog
5 Snatch Deadlift
5 Snatch High Pull
5 Power Snatch

Then..
Barbell Cycle

EMOM 10:00

Min 1: 10/7 Cal bike
Min 2: 3 Power snatch
–
Build in weight over the 5 sets keeping your power snatch touch and go. The goal is to cycle the barbell without pausing to rest in the hang position. Focus on opening your hips and catching the bar with your hips behind you in a partial squat.

Then….

Clean warm warmup

For time:
5 Rounds:
200m run / bike 15/12 cal
4 Squat cleans 155/105
6 Dumbbell (1) box step overs 50/36