BARBELL 5:45AM, 7:00AM, 6:30PM
Warm Up
Breathe. Stretch. Move.
Strength
4 rounds:
3 snatch pulls from the hang
WOD
Build to heavy hang power snatch
3 @ 30%, 3 @ 40%, 3@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@90%...
Post
Coach’s choice
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ENDURANCE 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
Strength
2 k row/ ski
WOD
16 min AMRAP
250 m row
10 burpees over rower
10 sit ups
20 lunges
Post
Coach’s choice
