20 MIN AMRAP
15 WB 20/14/20/12
12 muscle snatch 75/55
9 T2B
Weightlifting Day 2:
A: Snatch : 1 hang power+2 OHS
B: 1 hang full clean + 1 squat + 1 jerk
C: Strict Press 5X5 at 70%
D: GHD Back Extension - 20X3
Today's Workout (WOD):
Featured
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%