HANG SQUAT SNATCH
30 sec AMRAP Hang Squat Snatch @ 135/95# (55% 1RM)
Rest 30 sec
45 sec AMRAP Hang Squat Snatch @ 75%
Rest 30 sec
SQUAT SNATCH
60 sec AMRAP Squat Snatch @ 85%
Rest 1 min
120 sec AMRAP Squat Snatch @ 90%
*change your own weight
OH SQUATS
AMRAP (-1) @ 80% 1RM
Stop 1 rep before failure or when good form is lost
WOD
For Total Time:
24 Shuttle Runs (25' down and back)
rest exactly 1min
100 Wall Balls @ 20/14# to 10/9ft
rest exactly 1min
24 Shuttle Runs
SCALE TO HALF IF NEEDED!
Comments