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 (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.