WARM UP & MOBILITY
5-8min Follow the Coach
SWOD
(28min Time Cap)
A) Snatch Balance from rack
4×4 @50% of Snatch
B) OH Squat from rack
4×4 @75% of Snatch
C) Back Squat from rack ( of B.S.)
1×10 @65% [3.1.X.1.]
1×10 @70% [3.1.X.1.]
1×8 @75% [3.1.X.1.]
1×5 @80% [3.1.X.1.]
*rest 90sec btwn Sets
WOD
Metcon (AMRAP – Rounds and Reps)
14min AMRAP:
7 Power Snatch @70%
14 Burpees over the bar
21 Squats
