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Mel getting some hang time!
WOD
Strength
A) Bench Press: 4×3 @ 80%-85%
B) Pendlay Row: 4×6 @ Heaviest Possible
Conditioning
In teams of 4, with only one teammate allowed per station, AMRAP in 30 min
Station 1 – 300 Meter Row
Station 2 – 15 Pullups
Station 3 – 15 Hand Release Burpees
Station 4 – Rest
Rotate through as everyone finishes each station. One person will be resting at all times.
Extra
Snatch Blocks @ Hip Position: 4 sets of 2 @ 60%-70% as able
Hi-Hang Clean from Jumping Position (no blocks): 75/2*3 sets