04.23.2025

Strength
hang squat snatch
Every 1:30 x 10 
sets 1-3: 2 reps @ 60-65%
sets 4-6: 2 reps @ 65-70%
sets 7-8: 1 rep @ 75%-80%
sets 9-10: 1 rep @85+%

WOD
"The Key"
20:00 EMOM
min 1- HSPU or push ups x 5-10 depending on which you pick- kip or strict
min 2- box jumps x 8 reps   30/24"
min 3- row 200m 
min 4-  DB alternating snatch x 10 reps 50/35