Tuesday 5-9-17

WARM UP 3X
Row 200 m
10 SHPT
10 BTNP
10 OHS
SNATCH BALANCE
SOTS PRESS

STRENGTH
SNATCH
1X 5 X(4) @ 61%
(Example) 1set of 5 reps( 4 times )(rest inbetween of sets)
1X4X (4) @ 68%
1X 3 X(4) @ 75 %
THEN
SNATCH 1RM
WOD
5 rounds for time of:
25 Row Calories
50 Double Unders
Rest 1:1 OR PARTNER UP ALTERNATE ROUNDS BOTH COMPLETES 5 rounds each

Accessory work
For completion: NFT
400 Meter Sandbag Carry/MedBall (Bear Hug) ASAFA
Go as far as you can it’s a walk SO …embrace the grind and strengthen your posterior chain

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