Wednesday

SNATCH

Work up to a heavy: Hang Snatch High Pull/Squat Snatch (Hang Snatch High Pull/Hang Power Snatch)

STRENGTH (5/3/1 pgm)

Bench Press

WOD

21/15/12/9 reps of each:

Thrusters - 42.5/30kg

Burpees Over the Bar

Rest 2 minutes, then:

Run 800m - FAST!