Strength
Snatch: Hi-hang 5×3 @ 55-60%
ADV: Snatch Hi-hang + Snatch Balance 5×3+1 @ 55-60%
WOD
10min AMRAP
5 Burpee Box Jumps 24/20
10 box dips
15 Butterfly sit-ups
20 DU’s (3x singles)
Advanced WOD:
AMRAP 7
5 STO 135/95
10 DL
15 Box Jump 24/20
**REST 3MIN**
THEN…
AMRAP 7
3, 6, 9, 12…
cal row
WB 30/20/14
T2B
TEC WOD
5 Rounds – 500m run(blvd loop), 5 push-ups, 10 squats, 15 sit-ups
Bonus Work
3×15 Reverse Crunches, 3×10 Plank Up Downs, 3×20 Straight leg sit-ups
