A.Squat Snatch + Overhead Squat
Set 1 – 3.1 complexes
Set 2 – 2.1 complexes
Set 3 – 1.1 complexes
Set 4 – 3.1 complexes
Set 5 – 2.1 complexes
Set 6 – 1.1 complexes
Rest 2 minutes between sets
*This is a cluster/Snatch set: 10 sec rest between each snatch with an extra OHS on final rep;
*treated as wave load, increase load each set, then drop back down, target 2nd wave heavier than first, not a 1RM
3 ALT sets of:
12 /1 arm shoulder press
1 Box Squat
build to a tough single
Wod
6 sets
10 Deadlifts @ 225/155lbs
10 Cal row /Ski
10 Single arm DB Snatch @ 50/35lb
--Rest 1 min between sets--
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