Warmup
STRENGTH
Oh squats
Every 90 sec x12 min
1x5 @60
1x5@65
1x4@70
1x3@75
1x2 @80
1x1@84
Every 90 sec
Snatch
1x2@74
1x2@77
3x1@80
1x2@77
Wod
4x2:00 on 1:00 off
Row 26/20 cal /300 run
Remainder ghd / abmat sit-ups
Accessories x3
:20 /:20sec hip taps
20 banded donkey kicks
10 bent over Rows
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