Strength

Snatch

Rx

Every :30 x 8 Sets

1 Power Snatch + Overhead Squat @ 80% of heavy single 

-quick transition into next set- 

Competitors

Every :30 x 8 Sets

1 Squat Snatch @ 78-82% of heavy single 

-quick transition into next set-

WOD

“Row Gate”

Rx

Every 2:00 x 10 Sets

Odd Minutes) 8 Hang Power Snatches + 8 Burpee Over Bar

Even Minutes) 7-12 Calorie Row

Competitors

Every 2:00 x 10 Total Sets

Odd Minutes) 8 Hang Power Snatches + 8 Burpee Over Bar 95/65

Even Minutes) 20/14 Calorie Row @ 1200+ cal/hr