Strength
a) Hang Snatch – 15 Min to work up to a heavy single (95%+)
b) 1 Min AMRAP – Squat Snatches @ 75%
—Aim for 6-8 reps
Conditioning
27-21-15-9 reps of:
KB Swings 70/53#
Burpees
Row (calories)
Midline
3×1 Minute Weighted Plank (heavy)
WOD Notes: TD = 11-16 minutes. We will run heats about 2 minutes apart. Girls should try to row 750 cal/hr+ & guys should be 1000 cal/hr+ depending on body type. Strokes/min should be between 20-30. 