Friyahhhh 04282023

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