Atherton & Cairns WOD

Warm up

200m run
20 Hollow rocks
20 Super mans
20m Bear crawl
200m run
20 banded P/A
20 Hollow rocks
20m SL hops
200m run
Burgener W/A

Class`& Gz

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count”
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches 22.5/15kg

After Each Set:
200 Meter Wreckbag Run 20/10kg