STRENGTH:

#snatch

On the minute x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

Set #1 – 65%

Set #2 – 70%

Sets #3-7 (5 Sets) – Build to a heavy for the day.

BeachFit will do:

75 Ball Slams for time

Every minute starting at 0:00, 12 Mountain climbers (R/L=2)

WOD:

#rush hour

On the 4:00 x 5 Rounds:

12/9 Calorie Assault Bike (15/12 Cal Rower)

9 Barbell-Facing Burpees

6 Power Snatches (115/85lbs) (Rx+135/95lbs) **BeachFit will do 12 Plate Ground to Overhead (45/25lbs)  ***Choose load that you could cycle for 9 Reps

**Score is your Slowest round.