Thursday

 
Strength/Skill
Take 10:00 minutes to Establish

3RM Hang Power Snatch

 

Start @ 70% and increase to a Heavy 3 Rep for the day

WOD
“Smoke”

 

3 Sets

4:00 AMRAP

Cal Echo

9 Power Snatch 43/30kg

7 Hang Power Snatch

– Max Calorie Row

Rest 2:00 b/t sets

 

Cal Echo / (Assault)

Set 1: 30/22, (34/25)

Set 2: 25/18,  (27/21)

Set 3: 20/14, (21/17)

 

Active:  Set 1: 25/18 Set 2: 20/14, Set 3: 15/10. 24/25

Lifestyle: 20/15