The Cell Gym – WOD

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Warm-up

Snatch warmup (No Measure)

Run 400m

10 pvc pullovers

10 presses with bar or pvc behind the neck in snatch grip

10 overhead squats

10 snatch balance

10 snatch pulls

10 high pulls

10 muscle snatch

10 power snatch

10 full snatch

stretch

Strength

Snatch (12 min EMOM 2@60-70%)

Metcon

Metcon (Time)

LIFE

1000m row buy in

9.7.5

Ring Rows

Dips

Power Snatch 85/55

800m run cash out

Metcon (Time)

SPORT

800m run buy in:

9.7.5

Muscle up

Power Snatch 105/75

1000m row cash out