Strength

Snatch Pull to Hip
4 x 3 Across
Start at 100% of 1RM Snatch
5lb increase each week

WOD

Teams of 4 Relay WOD
20min AMRAP
10m Sprint
10 Wallballs 20/14
10m Sprint

Level 1: 350 reps (1 burpee penalty for coach if completed)
Level 2: 475 reps (3 burpee penalty for coach if completed)
Level 3: 550 reps (7 burpee penalty for coach if completed)

Each team must choose a level before the WOD starts. Only Wallballs count as reps. If you successfully complete the required reps then all coaches present must perform the penalty reps and your team does not have to do any burpees. If your team fails to complete the required reps, then you must do 25 synchronized burpees. All penalty reps for coaches will be added up at the end of the WOD and then be performed.

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