WOD Mon Aug 12

Strength/Stamina

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell @ 75% of 3RM Back Squat

Work

“Hit & Run”

3 Rounds:
400m Run / 500m Row / 1200m Bike
12 Dumbbell Power Snatches @ 70/50
21 Single Dumbbell Squats @ 70/50

CompTrain

On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

Start at 60% and build to heavy in the complex