STRENGTH
Snatch
6 Rounds @75% of 1rm
1 Power + 1 Full + 1 OHS
000,200,400,600,800,1000
WOD
For Time (10-12 min cap)
10 Rounds
12 KB Swings
3 Full Snatch
@24/16
@60/42.5
PEAK
Strength Circuit 4 Rounds (Not for time)
5 strict press + 10 push press
@80% of 1RM strict Press
10 single leg each side romainian
deadlift @35% of deadlift
Top of dip hold – Accumulate 20- 25 seconds
30 second hollow hold
Bottom of Dip hold – Accumulate 20-25 seconds