WOD:
OPEN PREP
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats(50% of your Snatch)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating DB Snatches 50/35
Minute 4 - Handstand Walk Practice
Minute 5 - 200m Run
STRENGTH:
Tempo Barbell Bench Press
4 Sets of 6 Reps
•Building to a "moderate" set.
•Tempo is a 5 second lowering phase, and a one second pause with chest contact.
SWEATFEST:
AMRAP in 20:00
5 Burpees
10 DB Hang Clean & Jerk
15 KB/DB Deadlift
20 KBS
25 Overhead Walking Lunges
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