Warm-up

2 Rounds

250m Row

10 Good Mornings

10 Behind the Neck Snatch Grip Push Press

 

Strength

EMOM10

1 Deadlift

*start at 75% and add weight each minute

 

WOD (20 Minute Cap)

3 rounds for time of:

15 Power Snatches (95,65)

15 Thrusters

1000m Row

 

WOD Credit CrossFit.com

 

Level 2- 75,55, 750m Row

Level 1- 55,35, 500m Row

Lite – 45,15, 500m Row

 

Extra Work

3 Rounds

20 GHDs

10 DB Power Snatch (70/45)

50’ HS walk

 

ADV – 30 GHDs, (80/55) Squat Snatch; 100 ft HS Walk