Strength
Back Squat – 3×10 @ 70-75%
—Work up to 75% by set 3
Conditioning
3 Rounds For Time
10 Power Snatches 155/105#
20 Ring Dips (sub: 20-25 HR Push-ups or burpees)
30 Cal Row
WOD Notes: TD = 10-16 minutes. PS = 65-70% of 1RM PS. If you can do ring dips but 20 will take over 60 sec scale the reps to 8-12/round. You may also use do bar dips instead, but no bands allowed. If you have trouble doing Push-ups strict, the recommended scale is burpees. There are 10 rowers, so if there is more than 10 in a class the remaining can do 30 cal on the Air Dyne.
