WOD
Strength
Back Squat: 15 minutes to find 1RM
Conditioning
4 Rounds for Time (20 min cap):
200M Run
15 Snatches (75/55)
Extra
Snatch Push Press: 40/6, 50/5, 55/4, 60/3, 65/2, 70/2
Snatch from Blocks, Every 90 sec: 45/3, 60/3, 70/3, 75/3, 78/2, 80/2, 83/2, 86/1, 89/1, 93/1
4 Rounds not for time:
20 GHD Situps
20 GHD Back extensions
20 Russian Twists