STRENGTH:

#snatchcomplex

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set 1: 50% of 1RM Snatch

Set 2: 54% of 1RM Snatch

Set 3: 58% of 1RM Snatch

Set 4 – 62% of 1RM Snatch

Sets 5-6: 65-70% of 1RM Snatch

BeachFit will do:

AMRAP 8

2 Cal Bike

2 Ring Row

2 Pushup 

2 Air Squat

Go up by 2s each round.  Ex: 4 Cal Bike, 4 Ring Row, 4 Pushup, 4 Air Squats

WOD:

#pawpatrol

AMRAP 15:

60 Double Unders (90 Single Unders or 7/5 Ski Erg)

20 Toes to Bar (Scale to Hanging Knee Raises or Dead Bugs)

10 Hang Squat Snatches (135/95)  (Scale to Hang Power Snatch) 

*BeachFit will do 10 Plate Ground to Overhead + 10 Squats Holding Plate