01.16.2023

 
 
Strength
A. 5 sets of hang snatch x 2 reps @ 70-75%
B. 3 sets of 2 reps snatch pull with 2 second pause at the knee @ 85%
C. 3 sets of 1 rep snatch pull @ 90+%


WOD
"Rookie"
For Time
200m row
10 hang power snatch 135/95
400m row
15 hang power snatch 115/85
600m row
20 hang power snatch  95/65