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

Shoulder Press (3.2.1.1.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

8+8 SA DB Snatch 50/30

200m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

12 AMRAP

6 Snatch 95/65

200m Run