Monday 01/08/23

Workout

Warm Up

AMRAP 7 
200m row 
10 wall ball thrusters 
10 (total) light DB hang snatches 
-with an empty bar 
3 snatch grip deadlifts 
3 hang high pulls 
3 hang muscle snatch 
3 hang power snatch 

Strength

Every 1:30 for 8 sets 
3 power snatches (start at 80% and build) 

WOD

4 RFT-18 min cap 
20 alt DB hang snatch (50/35 40/20) 
30 wall balls (20/14) 
400m row

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