WOD:
#monday grind
3 Rounds
4-3-2-1 Burpee Box Jump Over 24/20″
Hang Squat Snatch (135/95) [115/75] Rx+155/105lbs *Scale to Hang Power Snatch OR DB Snatch 70/53lbs
2:00 Rest
14 Min Total Cap
STRENGTH:
#Power Snatch
3 Rounds
2:00 on 2:00 off
Max Reps @ 60%, 65%, 70%
Drop and reset
FINISHER:
For Time (8 min Cap)
200m KB/DB Farmers Carry 50/35s
1000m Bike Erg *500/400 Row or Ski; 400m Run
200′ KB/DB Front Rack Walking Lunge Steps 50/35 *200ft is approx 64 Alternating Lunges
BODYBUILDING:
Bench Press 5 sets of 10
Alt. DB Incline Bench + Double DB Incline Bench 4 sets of 8 (R,L, Double =1)
Cutter Press 4 sets of 15-20
Incline DB Fly 4 sets of 12
Barbell Skull Crushers 3 sets of 10
Single Arm Standing Tricep Extension w/ band 4 sets of 12
