Wednesday – 220525

Wednesday – 220525

SWOD

Every 3 minutes for 7 sets, complete:

Sets 1-4
Hang Snatch (above knee) x 3 reps @ 70%, 75%, 80%, 3RM

Sets 5-7
Snatch Grip Deadlift on 2″ riser x 5 reps @ 85%, 90%, 95%

Note: All %’s based on 1RM Snatch

WOD

5 rounds for time of (12 min cap):
7 Devil’s Press (50s/35s)
10/8 Calorie Row

……….

BURN

5 rounds for time of:
Row 250m
24 Dual KB Deadlifts
18 Dual KB Front Squats
12 Dual KB Shoulder to Overhead

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WOD