Warm up:
10 OHS
750M Row
Alligator walk
WOD:
Back squat (87%) 2 x 5 @ 285 lbs
Snatch DL (118%) 2 x 3 @ 95 kg
Snatch Pull (118%) 1 x 3 @ 95 kg
Push Press (85%) 3 x 5 @ 67.5 kg (from power clean)
Pull ups 3 x 10 with 20 lbs vest
GHD Situp 3 x 10 with 4 kg med ball overhead
Side bends 3 x 10 @ 24 kg
10 OHS
750M Row
Alligator walk
WOD:
Back squat (87%) 2 x 5 @ 285 lbs
Snatch DL (118%) 2 x 3 @ 95 kg
Snatch Pull (118%) 1 x 3 @ 95 kg
Push Press (85%) 3 x 5 @ 67.5 kg (from power clean)
Pull ups 3 x 10 with 20 lbs vest
GHD Situp 3 x 10 with 4 kg med ball overhead
Side bends 3 x 10 @ 24 kg
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