Strength
Back Squat
2×4 @87.5%
3×8 @70% of 1rm
0:00, 2:30, 5:00, 6:30, 8:00
*
WOD
7 Min AMRAP
2 Strict MU/ 4 C2B/ 6 Ring Rows
3 Med Ball Sit Ups
2 Strict MU/ 4C2B/ 6 Ring Rows
6 Med Ball Sit Ups
2 Strict MU/ 4 C2B/ 6 Ring Rows
9 Med Ball Sit Ups
etc…
*
PEAK
Snatch
5 x 2 Snatch off blocks (start at 65% and increase each set)
NOTE: Barbell should be at knee height, not above, not lower
NOTE: If you don’t have blocks you can stack up some plates
3 x 3 Snatch Pulls @ 110% of Snatch