STRENGTH (5/3/1 pgm)
Back Squat
SNATCH
Squat Snatch - 5RM (Power Snatch)
Squat Snatch - 2/2 (Power Snatch)
Squat Snatch - 1/1 (Power Snatch)
WOD
0:00 - 10:00min
21/15/9 of:
Thrusters - 45/30kg (52.5/35kg)
Toes to Bar
10:00 - 22:00 min
4 rounds for time of:
8 Front Squats - 70/50kg (80/55kg)
5 Handstand Push ups (Deficit Handstand Push ups 6/4")
2 Rope Climbs
23:00 - 25:00min
As Many Ring Dips (Strict Ring Dips) As Possible
in 2 minutes.