WARM UP
3rds
15 sec HS hold
250m row
15-American swings(Light)
STRENGTH
Power snatch+H power snatch
7 X's thru the cycle
(progressive load)
WOD
5rds
5-power snatch(115-85)
45 cal A/D or 15 cal A/B
3-H.power snatch
15-pull ups
*sub bike with 200m run
eXpress WOD
eXpress WARM UP
WOD
5 x 3 min rds
1 min rest between
200m run
12-Kb snatch(53-35)
Max sit ups the remaining time.
Score sit ups.