Strength 

Every 90 seconds for 12 minutes

  • Interval 1-3- 2 squat snatches, building
  • Interval 4-8- 1 squat snatch, building  

WOD

4 rounds  

20 medball cleans 20/14

5 strict pull ups

20 medball cleans

5 strict chin ups  

 

Comp HW 

EMOM 10 min

Squat clean

min 1-5 build to 80%

min 6-10 @ 80% 

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