STRENGTH:
Squat Snatch
On the Minute x 11:
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%
Minutes 12 - 16 @ between 85% - 90%
WOD:
AMRAP 9:11 minutes of:
9 Power Snatch 95/65
11 Ring Rows
9 Hand Release Push Ups
11 Air Squats
SWEATFEST:
For Time:
50 Push Ups
40 Knees-to-Elbows
30 Burpees
40 Knees-to-Elbows
50 Push Ups
Cash Out:
Run 1 mile
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