Skill: EMOM x 7 - Complex

Hang Power Snatch (above the knee) +

OHS

-Add weight as needed

-Record final weight

 

Strength:

Snatch Pulls 90% x 3, 100% x3, 105% x 3 (% of snatch)

 

Front Squats 70% x 3, 75% x 3, 80% x 3, 85% x 3

 

WOD A:

5 Intervals of rowing :30/:30 Row/Rest

(Score = lowest meters rowed in any interval)

 

5 min rest

 

WOD B:

5 min AMRAP:

8 Pull up/TTB complex (1 pull up + 1 TTB = 1 rep)

8 Burpees

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