Strength / Skillwork

Snatch
3-3-3-3-3-3-3
40-45-50-55-60-65-70%
Concentrate on SPEED! Not between reps, but the speed on each individual rep. Make sure you still reset to a good starting position between reps.

WOD

For time:
7-5-3 (Rx+) or 4-3-2 (Rx) of:

• 200m Run
• Rope Climb

Elements

3 Rounds for time of:

• 30 Calorie Bike / 50 Calorie Row
• 20 Push-ups
• 10 Hanging Leg Raises