JUL30MON2018

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 

  1. 3 rep back squat 80 % 
  2. 10 ring rows 

WOD

2 sets
30 cal assault bike
30 renegade rows
30 dumbell snatches
Full recovery  

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