Warm-Up : 3 min rowing, bike, or ski
Snatch drills with Coach
Strength : Hang Squat Snatch – Build to heavy single, 20 minutes
Conditioning : 5 x :90 seconds AMRAPs
(:90 seconds rest between)
3 Hang Squat Snatch (MOD : Can be 3 x 1 power snatch + 1 Overhead Squat) (135/95)
6 Box Jump Overs (24/20″)
AMRAP Cal Row in remaining time
*This workout is a total of 13:30. For larger class sizes, divide class into two even sized groups, and stagger the start times. For example, half of the class starts at 0:00, second half starts at 1:30.
Score for this WOD will be total row calories over 5 rounds, and either done at RX* or not.