STRENGTH:

#back squats

Every :90 complete:

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

#snatch complex

At the 11:00…

On the 1:00 x 7 Sets:

1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 – 60%
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Sets #5+6+7 – 69-75%, based on feel.

BeachFit (those not wanting to complete Squats and Snatch) will do:

AMRAP 18 

3 KB Swings 

3 KB Goblet Squats

3 Sit Ups 

Drive Run

Then, 6 of each…Then 9 of each…Going up by 3 Reps each round. Run stays same. 

WOD:

#body armor

3 Giant Sets:

50′ Single Arm OH Walk (left) – Video

50′ Single Arm OH Walk (right) – Video

7 Inverted Pausing Rows (2s) – Video

Rest up to 1:00 between sets.

Then…

#armor body

3 Giant Sets:

9 Sumo Deadlifts – Video
50′ Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.