Skill/Strength:
Barbell bent over rows
set 1 - 10 reps
set 2 - 10 reps with double contraction at top
set 3 - 3 slow reps plus 5 fast reps x 3 (24 reps total!)
set 4 - max unbroken reps
WOD: 4:00 on and 2:00 min rest for 3 rounds
200m run (250m row or 600m bike)
5 clean and jerks (135/95)
10 burpee box jumps
max DB snatches (50/35)
*score is number of snatches
Categories