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 (10 min EMOM 2 rep getting heavier starting at 60%)

once your reach a heavy double stay at that weight.

Strength

Back Squat (5.4.3.2.2.2.1.1)

Challenge

2 Min Max KB Swing (AMRAP – Reps)

55/35

Active Recovery

Metcon (4 Rounds for time)

4x1000m

2 min easy row in-between each set.