Wednesday 4/2

Lifting:

A. 3 x 3 Squat Snatch

B. 2 x 3 Squat Snatch from the low hang (right below the knee)

C. 3 x 3 Snatch Pull (from the floor, 90%+ of Snatch 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

*Goal is for weights to be challenging, but do not sacrifice technique

WOD: Fight Gone Bad (Score = total reps)

3 Rounds

1 Min Wallball 20#/14#

1 Min SDHP 75#/55#

1 Min Box Jumps 20" (Guys and Girls)

1 Min Push Press 75#/55#

1 Min Row for Calories

1 Min Rest