Strength/ Olympic Lifting
Barbell Cycling
9 Min EMOM
1 Muscle Snatch + 1 Power Snatch + 1 Full Snatch
*Weight must be light to complete every round
*
WOD
3 Rounds For Time (CAP 12min)
20 KB Snatch 24/16kg
10 HR Burpees
120 DU
*
PEAK
30min AMRAP
400m Run (at 1 Mile pace)
50 Sumo Deadlift High Pull 35/25kg
400m Run (at 1 Mile pace)
25 Push-Ups
400m Run (at 1 Mile pace)
*If calves are tight after today’s BASE Wod then you can row instead of run.