Friday

Strength Development:

Squat Snatches

5 minutes warm-up, then 5 sets @ every 2 minutes

Concentrate on active shoulders and fast feet

·    4 Squat Snatches

WOD

6 Rounds for time:

24 minutes

·    5 Squat Snatches (RX 50/30 kg)

·    10 Burpees-over-the-bar

·    3 Ring Muscle-ups or progressions

·    200 meter run