Strength
12 Min EMOM: 1 Squat Snatch working up to a new 1RM hopefully…starting at 50-60% 1RM
WOD
10 Rounds for Time:
200m Run
8 Hang Power Snatch (75/45)
8 Overhead Walking Lunges (75/45)
2 Rope Climbs
Scales: 8/6/4 rounds
DB WOD
20min AMRAP
Island Run
2 Manmakers (AHAP)
4 Tricep Extensions
6 Good Mornings
8 Situps
10 Walking Lunges
*use best judgement on using one or two DB’s on some of movements
