8:00AM Competition Training / Open Gym
9:30AM Group WOD

WOD – Group

Teams of 3 – four complete rounds each, for time:
250M Row
10 Kettlebell or Dumbbell Single-Arm Push Press (5 each arm – 44/25# or more)
10 Goblet Squats (44/25# or more)
200 Meters

Partner B may began when Partner A Finishes the Push Press, Partner C may began when partner B finishes the Push Press. Continue this until everyone has completed four rounds.

Competition Training

1) Snatch – 15-20 minutes to build to heavy single

2) Clean & Jerk – 15-20 minutes to build to heavy single

3) Back Squat 5X1 rep Build up to heavy single.
Rest as needed

%d bloggers like this: