WOD
Strength
Snatch Pull + Snatch: Pull to above knee and hold for 2 sec then return to floor + Full Squat Snatch
Conditioning
3 minutes on / 3 minutes off for 4 rounds, for AMRAP:
15 Toes to Bar
50ft. DB Front Rack Lunge (50/35)
Max Cal Row in Remaining Time
Extra
FS: 65/5, 75/4, 80/3, 85/2, 90/1, 85/2*3 sets, rest 90 sec
5 min. EMOM – 30 HS march steps (hand raises) w/ feet on wall
*face away from wall
5 sets – 100ft. HS walk (must go in 20′ stretches)
*scale as needed
4 min. tabata – parallel hold, face up, in ghd
Allen Core Fitness Training
10 min emom
- 3 rep back squat 80 %
- 10 ring rows
WOD
2 sets
30 cal assault bike
30 renegade rows
30 dumbell snatches
Full recovery
