WOD-
Every 1:30 x 6 sets
3 Snatch grip deadlifts* @ 115% of 1 rep power snatch
*We are going to focus on knee shifts with today’s deadlifts. Coaches
will explain and demo
Rest ~ 2:00 then,
Every 1:30 x 6 sets
2 Muscle snatch @ 60% of 1 rep power snatch
Rest ~ 4:00 then,
As many rounds as possible in 12:00 of
5 Dumbbell thrusters right arm 40#(25#)
5 Toes to bar
5 Dumbbell thrusters left arm 40#(25#)
5 Toes to bar
SPRINT-
Capacity Test, Complete Max Reps
Max Calorie Row in 5 Minutes
Rest 1 Minute
Max KettleBell Swings in 4 Minutes
Rest 1 Minute
Max Air Squats 3 in Minutes
Rest 1 Minute
Max AbMat Sit Ups in 2 Minutes
Rest 1 Minute
Max Pull Ups in 1 Minute
