Strength/Skill

  • Snatch Balance + Hang Snatch + Overhead Squat
  • Red Option – 70% x 4 sets
  • Black Option – Same

WOD

  • For time:
  • 15 Snatches
  • 15 Shoulder to Overhead
  • Row 300m
  • Use 70% of your Snatch max for load

CROSSFITNESS @ 6pm
Strength

  • 5 x 200m Row Sprints
  • Rest 1 minute between each

Conditioning

  • 3 x 1 minute interval rotations:
  • Slam Balls
  • Burpees
  • Side Planks (30 seconds left/30 seconds right)