1 Hang Squat Snatch @ Max Load
*Find a 1 RM
Back Squat
Set 1 – 3 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – Max reps @ 90%
Rest as needed
WOD
4-6 sets / 20 min cap
12 DB Snatches @ 50/35lbs
250/200m Row
12 Pull-ups
250/200m Row
-- rest 2min between sets --
*score is total time
*scale = jumping pull-ups or ring rows
*choose a pullup number that you can maintain unbroken or with a maximum of 1 break in each set
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