STRENGTH:
On the Minute x 11:00 1 Squat Snatch
Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%
WOD:
On the 4:00 x 5 Rounds:
12 Alternating Dumbbell Power Snatches 50/35
12 Burpees Over Dumbbell
200m Run
SWEATFEST:
For time:
20x 10m Sprints
20 Tall Box Jumps/Step Ups
20 Heavy G2O (5-15# heavier than normal; 35/25/15)
20 Burpees
60 DU/120 Singles
20 Burpees
20 Heavy G2O
20 Tall BJ/Step Ups
20 x 10m Sprints
*20:00 time cap