The Cell Gym – WOD
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 (6 min EMOM 2 rep getting heavier starting at 60%)
once your reach a heavy double stay at that weight.
Strength
Back Squat (5.4.3.2.2.1.1)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Min Amrap
5 ring dips
5 burpees
5 deadlifts 135/95
Active Recovery
This is an option for those who want to move but don’t feel like their body is ready to lift today. This is an option to be done inplace of todays stength and wod.
Metcon (4 Rounds for time)
4x1000m
2 min easy row in-between each set.
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