Fitness
Strength
A1. Hang power snatch- 4 reps (do not need to be touch and go) x 4 sets
A2. Hollow body hold - 30 sec. x 4 sets
Wod
Every 3 minutes x 24 minutes (8 rounds)
400/300 meter row
8 knee to elbow
Performance
Strength
A1. Power Snatch - build to tough double touch and go in 4 sets
A2. Hollow body hold- 30 sec. x 4 sets
Wod
Every 3 minutes x 24 minutes (8 rounds)
500/400 meter row
8 T2B
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