Strength

Every 90seconds for 6 Rounds (9mins)
Squat Snatch + Overhead Squat
Building with each set
Start conservative, this is not a max

WOD

5 Rounds
2min Work/2min Rest
6 Power Snatch 115/75
Max cal Row in remainder of 2mins

Capacity Work
8 Alt. Dumbbell Snatch
Max cal Row in remainder of 2mins

Comp HW

3-5 Sets
20m Sled Push
20m Reverse Sled Drag
10 GHD Sit-ups
-Rest 1:1-

Sled weight should be moderately heavy

Comment

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