WOD'S

STRENGTH
3 SETS ON A 12:00 RUNNING
CLOCK...
1 Snatch Deadlift
+
1 Hang Power Snatch
(above the knee)

+

1 Hang Power Snatch
(Below the Knee)
-Rest as needed b/t Sets-
*Weight stays Light for all 3 Sets

WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK...
500/400m Row
15 Power Snatch*
Max Double Unders in Time
Remaining
-Rest 1:00 b/t Sets-
*Power Snatch reps decrease by 3
each set...15-12-9-6
SET 1 - 15 Reps @ (95/65)|(65/45)
SET 2 - 12 Reps @ (115/75)|(75/55)
SET 3 - 9 Reps @ (135/95)|(95/65)
SET 4 - 6 Reps @
(155/105)|(115/75)

COOLDOWN
FOR RECOVERY
5:00 Foam Roll Upper Back