Monday

Strength Development

Squat Snatch (technique)

3 minute EMOM

·    5 squat snatches EMPTY BAR, then

5 minutes to add weight

5 minute EMOM

·   2 Squat Snatches

WOD

“Air Force”

 2010 CF Games WOD

For time: (15 minute cap)

·  20 Thrusters (43, 29kg)

·  20 Sumo HLDP

·  20 Push Jerks

·  20 Overhead Squats

·  20 Front Squats

4 burpees at the top of each minute including the start.