Monday

Strength Development:

Snatch Balance/ Overhead Squats

5 sets @ every 2 minutes

·   Complex: 1 Snatch Balance/2 Overhead Squats

WOD

For Time:

Pick a weight where you do the 21&15 in 2 sets or less

22 minute CAP

21 – 15 – 9

·    Overhead squats (RX 40/25 kg)

·    Pull-ups

·    100 meter run

15 – 12 – 9

·    Overhead lunge steps (RX 40/25 kg)

·    Chest-to-bar pull-ups

·    100 meter run

9 – 6 – 3

·    Squat Snatches (RX 40/25 kg)

·    Burpee- ring muscle-ups or bar MU’s or C-2-B’s or Pull-ups

·    100 meter run