Strength / Skillwork

3 Position Snatch
3-3-2-2-2-1-1-1
Pull – High Pull – Squat Snatch
Start with an empty Barbell and build up weight each set.

WOD

Team Interval AMRAP, Groups of 3:
24 Rounds (8 x each person) of:
Jump Rope, Clean, Rest
[Rotate every 40 seconds.]
Score = Double-unders/3 or Sinlges/10 + Cleans

Rx+: 135/95#, D/U (Divide the total number of D/U by 3 at the end of the WOD)
Rx: 115/75#, Singles (Divide the total number of singles by 10 at the end of the WOD)

Elements

5:00 of: (30 reps)
5 MBSC, 30/20#
25 Singles

5:00 of: (25 reps)
10 Push-ups
15 Cal Row

5:00 of: (20 reps)
10 Flutter Kicks (2ct)
10 Cal Bike

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