FRIDAY

Strength Development:

Hang Snatch/OH Squat Complex

5 sets @ 2 minutes

·     2 complexes/set

·     Focus on technique

WOD

On the clock

0:00 – 8:00 Minutes complete:

21 – 15 – 9

·    Overhead Squats (RX 42½/30 Kg)

·    Ring-Rows

·    Remaining time sit-ups

Rest 2 minutes

10:00 -18:00 Minutes complete:

21 – 15 – 9

·    Wall-balls (RX 9/6 kg)

·    Burpees over the Bar

·    Remaining time sit-ups