Daily Workout WOD, March 17, 2023

3 mins Progressive Row

Then complete 2 sets of:

15 Banded Pull Downs (supinated grip)

15 Banded Triceps Push Downs

15 Scapula Push Ups

10 Empty Barbell Bench Press (down in 2 secs)

Complete 4 rounds for reps of:

1 min Burpee Box Jump Overs (30/24)

1 min Wall Balls (20/14)

1 min DUs / Singles

1 min Calories on Assault Bike or Row

Rest 2 mins

Every 90 secs for 9 mins (6 rds):

1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

(start at about 60% and build up to a heavy (-2)

Complete 5 sets of:

15/10 Cal Assault Bike

2 Power Snatches

15/10 Cal Assault Bike

2 Squat Snatches

Rest 4 mins

(1st set at 75% of your Power Snatch, 2nd set at 80% of your Power Snatch, 3rd set at 75% of your Squat Snatch, 4th set both are Squat Snatches at 80%, 5th set both are Squat Snatches at 85%)

10-10-8-8(-1) Push Press