Fitness
Strength:
A. Deadlift -build to a tough single in 10 minutes
B1. DB bent over rows 6/arm x 3 sets
B2. Tuck ups - 25 reps x 3 sets
Wod:
21-15-9
Kb swings
Burpees
Performance
Strength:
A. Power Snatch (all are singles)
3 @ 70%
2 @ 75%
1 @ 80%
1 @85%
B. 50 v-ups
Wod:
10 minute AMRAP
30 snatch @ 75/45 #
30 snatch @ 135/75 #
30 snatch @ 165/100 #
Amrap snatch @ 210/120 #
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