Strength:
1.) 3-stop snatch pull: 4x3
2.)Power snatch complex:
every 30 sec for four minutes.
It is one power snatch + one hang power at 70% ish
3.) High bar back squats:
Set 1:
Set 2:
Set 3:
4.) GHD sit ups 3x20
WOD:
"Grace" at 185/155
Conditioning WOD:
1 round
Row 500m
100x Squats
Row 400m
75x push-press (65/45)
Row 300m
50x Dips (any way just full ROM)
Row 200m
25x Burpees
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