200117

Friday

Squat Snatch

Minutes 0:00 – 5:00

Complete 2-3 Sets of the below complex with a light load. 

Snatch Deadlift + 2 Hang High Pulls + 1 Hang Squat Snatch

Following, build to 65% of your 1RM Squat Snatch to start on the 5:00.

 

Minutes 5:00 – 20:00

3 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%

1 @ 95%

If time and you've hit 95%, go for a new 1RM.

 

WOD: 

50 box jumps, 24-inch box

50 jumping pull-ups

50 kettlebell swings 16/12

50 walking-lunge

50 knees-to-elbows

50 push presses 20/15

50 V-snaps*

50 wall balls

50 burpees

50 double-unders

*cap 30min