Thursday, 6 August WOD

Warm up: 10 minutes

Strength / Skill: 15 minutes

Hang Power Snatch – 5 sets of 5

(build up to a working set)

***Focus on form***

METCON:

• In 5 mins do:
  • Run, 400 m then in the remaining time, AMRAP of:
    • 12 Front Squats, 135/95 lbs
    • 6 Burpee Box Jump Overs, 24/20 in

Then (rest 3 mins)

• In 5 mins do: Run, 400 m then in the remaining time, AMRAP of:
  • 9 Front Squats, 155/105 lbs
  • 6 Burpee Box Jump Overs, 24/20 in

Then (rest 3 min)

• In 5 mins do: Run, 400 m then in the remaining time, AMRAP of:
  • 6 Front Squats, 185/135 lbs
  • 6 Burpee Box Jump Overs, 24/20 in