Fitness
Strength:
A1. Snatch Grip RDL 5 reps x 4 sets
A2. Push Press 5 reps x 4 sets
Wod:
30 kb swings (53/35)
500 meter row
20 kb swings
500 meter row
10 kb swings
500 meter row
Performance
Strength:
A1. Power Snatch from pause @ knee 2 singles x 4 sets @ 75-80%
A2. Behind the neck strict press 5 reps x 4 sets
Wod:
Opens Wod 14.1
10 minute AMRAP
30 dbu
15 power snatch @75/55
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