WOD Fri Jan 31

7am Row Conditioning

Classic: 3 x 1500m Round cap time: 7:30 then 3 min rest
Round 1 @ 0
Round 2 @ 10:30
Round 3 @ 21:00
= 29min workout

Work

“Paw Patrol”

AMRAP 15:
60 Double Unders / 1 Minute High Single Skips
20 Toes to Bar
10 Hang Squat Snatches/Cleans/Front Squats 135/95

CompTrain

On the 1:30 x 4 Sets:
1 Snatch Balance
1 Pausing Overhead Squat

THEN

On the 1:30 x 7 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set 1: 50% of 1RM Snatch
Set 2: 54% of 1RM Snatch
Set 3: 58% of 1RM Snatch
Set 4 - 62% of 1RM Snatch
Sets 5-7: 65-70% of 1RM Snatch