1.) 5X2 Snatch from blocks (just above knee) – work to a max double for the day, rest 60 sec.
2.) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
3.) 3X20 (steps) Front Rack Walking Lunges – heavier than last week (with no pause to gather feet), rest 90 sec
4.) WOD
18min AMRAP of:
Up Ladder
3 Wall Balls (20/14)
3 Pull Ups
3 Air Squats
3 KB Swings (1.5/1pd)
(3...6...9...12...15...ect.)
For Total Rounds
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