Strength
5 X 5 Strict weighted pull ups @ 50% 1RM
0:00 2:00 4:00 6:00 8:00
WOD
For Time (20min time cap)
200 DUs /400 skips
1K Row
1K Run
80 to 100 cal Bike (max 5 Mins)
ROMWOD
Peak
Snatch (2 Second pause at knee)
4 x 2 @ 60% – 70%
Snatch (NO PAUSE)
7 x 1 @ 82.5% – 92.5%