STRENGTH
Oh squats
Every 90sec x7:30 min
1x5 55
3x5 64
1x5 55
Snatch
Every 2 min x12 min
2x3 67%
2x3 70%
2x1 74%
Wod
3x
40/30 cal row
16 back rack lunges
25-20-15 oh squats 115/95
Accessories x3
10 min
10 single arm ring row
10 banded donkey kicks
1:00 front plank
QUALIFIER
Snatch Complex
6-8 Sets:
1 Power Snatch + 1 Hang Squat Snatch
All Sets Performed @ 75-90% of 1RM Squat Snatch
"JackpoT"
3 Rounds For Time:
42 Calorie Bike Erg
21 Hand Release Push-ups
30 Calorie Bike Erg
15 Strict Ring Dips
18 Calorie Bike Erg
9 Strict Handstand Push-ups
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