A:Max snatchess for 45 seconds at 70% of your 1 RM. Rest 4:00 minutes. 5 Rounds.
B: 4x8 weighted ring dips at 50% of your 1 RM.
Today's Workout (WOD):
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*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%