Tuesday

 

Strength Development:

Power Snatch/OH Squat Complex

 

5 sets @ every 2 minutes

 

·   Power Snatch

·   Overhead Squat

 

2 reps of complex per set

 

WOD

 

20 minute CAP

 

For time:

 

21 – 15 – 9

 

·   Power Snatches (RX 45/30 kg)

·   Pull-ups

·   100 meter run between

 

Then:

15 – 12 – 9 

 

·   Overhead Squats (RX 45/30 kg)

·   Chest-to-bar Pull-ups

·   100 meter run between

 

Then:

9 – 6 – 3  

 

·   Squat Snatches (RX 45/30 kg)

·   Bar Muscle-ups or jumping Bar Muscle-ups

·   100 meter run between