hang power snatch 95/65
400m run after each round (row if too cold)
WOD- high intensity wod because you are working on an interval.
Record time for each round. Try to maintain or increase pace.
Every 3:00 for 15:00 Complete one round of:
40 DUs or x 3 singles
2 rope climbs
50 feet DB front racked walking lunges 50/35 35/20
12 DB power clean & jerk 50/35 35/20
12 DB front racked walking lunges (6 each)
every time you come off the bar do 5 push ups
every time you come off the bar do 10 push ups
100 hanging knee raises
every time you come off the bar do 15 push ups