Strength Development:
Overhead Squats
3 minutes to warm-up to 60% 1RM, then every 2 minutes
• 7 X 60%
• 6 X 65%
• 5 X 70%
• 4 X 75%
• 3 X 80%
WOD
10-9-8-7-6-5-4-3-2-1
RX 45/30 kg
• Power Snatches
• Overhead Squats
• Push-ups
• 100 meter run between rounds
25 minute CAP
