Strength
6×3 5 sec pause back squats all @72-78% 1RM
WOD
For Reps: (if you complete the whole thing put your finish time in the notes)
0:00 – 6:00 to complete 3 rounds of: (when done, you may start on the next 3 rounds)
12 Power Snatch (75/55)
10 Bar Facing Burpees
8 C2B
6:01 – 12:00 to complete 3 rounds of: (when done, you may start on the next 3 rounds)
10 Power snatch (95/65)
8 Bar Facing Burpees
6 C2B
12:01 – 18:00 to complete 3 rounds of: (when done, you may start on the next 3 rounds)
8 Power Snatch (135/95)
6 Bar Facing Burpees
4 C2B
18:01 – 24:00 to complete 3 rounds of:
6 Power Snatch (185/125)
4 Bar Facing Burpees
2 C2B
FitWOD
20min AMRAP
20/15 Cal Row
5 Box Jumps 24/20
10 Box Dips
15 Russian KB 53/35
10 Goblet Squats
5 Burpees
