Forge Fitness – WOD
Strength
3-Position Power Snatch (3 sets at 70% of 1RM Snatch)
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
* Complete a set every 1:30 *
Overhead Squat (3×2 @80% of 1RM Snatch)
Workout
Metcon (Time)
“Rainbow Roll”
3 Rounds
30 Air Squats
16 Suitcase Lunges
30 Push-ups
16 Suit Case Lunges
30 Kettlebell Swings (53/35)
Target time: 12-14 minutes
Time cap: 16 minutes
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)