Wednesday

Strength Development:

Barbell Complex

5 sets @ 2 minutes

2 complexes

Complex:

·    1 Squat Snatch

·    1 Overhead Squat

WOD

“Bitten”

21 Minute CAP

21 – 15 – 9

·    Squat Snatches (RX 42.5/30 kg)

·    Sit-ups

·    Chest-to-bar pull-ups

·    400 meter run between sets

Scale weight for Snatches as appropriate