Strength
Snatch: Hi-hang 7×2 @ 65-70%
ADV: same + snatch balance + OHS (7X2+1+1)
WOD
Tabata!! 20s on/10s off – 8 rounds
WB 30/20/16/14
T2B
Cal row
Power Clean 135/95
Scales: 6rds tabata, 5rds tabata
**Stagger athletes as there is rowing for the TEC WOD as well
ADVANCED
For Time:
100 Dumbbell/Kettlebell C&J (50-45/35-30)
*starting with and EMOM 5 burpee
TEC WOD
25min AMRAP 400m Row * 10 Burpees * 400m Run * 10 V-Ups
Bonus Work
3×10 med ball knee-ups from rig
3×25 butterfly situps
3x 20 flutter kicks
