Warmup-
Row or run 1 mile
Str- front squat
10-10-10-10-10(50% of 1RM or 3/4%body weight) for all 5 sets
Wod
10 min AMRAP
20 one arm DB hang power snatch(10 each hand)35/25lb
20 double unders
Warmup-
Row or run 1 mile
Str- front squat
10-10-10-10-10(50% of 1RM or 3/4%body weight) for all 5 sets
Wod
10 min AMRAP
20 one arm DB hang power snatch(10 each hand)35/25lb
20 double unders