WOD
A) Power Snatch 5×3 not T&G
30 Second Side Plank each side between sets
B) 600M Run at 70% intensity
then…
AMRAP in 12 minutes:
5 Power Snatch
10 HR Pushups
10 Vertical Ball Slams (20/12)
then…
600M Run at 70% intensity
COMP
A) From Blocks (Top of Knee)
Power Clean + Front Squat + Power Jerk: 70/1+2+1*3 sets, rest 2 min
B) Clean Pull From Blocks (top of knee): 100/3*3 sets
C)
60 Cal Row @ 70% intensity
then…
AMRAP in 8 minutes:
5 Power Snatch (95/65)
10 Ring Pushups
10 Ball Slams (20/20)
then…
60 Cal Row @ 70% intensity