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Saturday 14 April

Warm Up

Coaches Choice

 

7am 

10 Mins individual warm up

 

A)  Snatch 

3x3 60%

3x2 65

2x2 70

2x1 75

 

B)  C&J

3x3 60%

3x2 65

2x2 70

2x1 75

*25 mins for part A and B

 

C) For Time

70 Dumbell Snatches 50/35

60 Wall Balls 20/14

50 Cal Row

40 HSPU

 

D) Strength Capacity after burn

5 Rounds 

Max Strict Press (AHAP)

Max Strict Pull ups

Rest 2 min b/w rounds

 

9am WOD 

A) Snatch

1RM

 

B) For Time

70 Dumbell Snatches 50/35

60 Wall Balls 20/14

50 Cal Row

40 Strict press 60% 1rm



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