Thursday
Part A
Strength development:
Snatch Balance
20 minutes
7 Sets @ 90 seconds
• Set 1 – 5 reps @ 50%
• Set 2 – 4 reps @ 60%
• Set 3 – 3 reps @ 65%
• Set 4 – 3 reps @ 75%
• Set 5 – 2 reps @ 80%
• Set 6&7 – 1 rep @ 90%
Part B
WOD
10 rounds for time:
• 3 snatches (RX 61/42.5 kg)
• 1 Ring Muscle-up or 3 ring transitions
• 12 wall-balls (RX 9/6 kg)