Wok to a heavy single full snatch
7x2 from the hang @ 80% of that number drop the weight if you are mising the 2nd rep
High Bar Back Squat 6x2 @ 88%
Wods -
As fast as possible do
- 25 Sit-ups
- 20 Sumo DeadLift HighPull with Kettlebell, 2 pood for men/1 pood for women
- 15 Burpees
- 10 Stationary Row for Calories
record your time and then rest 5 minutes
then do the same Wod as a 10 min AMRAP and see how far you get
WOd#2 Max Front squats 155/115 in 1 minute(all out effort)
Wod # 3 3 rounds of max box jumps 30/24 regional standard in 30 seconds with 30 seconds rest
AP- spend 20 minutes working partner carries and burpee relays
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