Strength
Power Snatch
3,3,2,2,1,1
Increase weight
WOD
400 meter Run
21 Deadlift (225)
21 Box Jump (30")
21 KB Swings (1.5pd)
400 meter Run
15 DL
15 BJ
15 KB Swings
400 meter Run
9 DL
9 BJ
9 KB Sings
400 meter Run
30 Minute Cut-off
START WOD
Pull-ups (use bands for assistance )
5 sets of 5
+
3 Rounds
400 Meter Run
50 Squats
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