Tuesday 04/04/2023

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Strength
Snatch 3x3
3 Squat Snatch x 3 sets  @65-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Strength 2
Snatch Grip Deadlift 3x3
3 Snatch Grip Deadlifts x 3 sets  @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

WOD
"1 John 4:9-10"
3 Rounds For Time:
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell

Monday 04/03/2023

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WOD
'Romans 5:8"
5 sets For Time:
30/24 Calorie Bike
50 Double Unders
4 Wall Walks

*Rest 1 min between sets*

Accessory
3 Sets for Quality:
30 second plank hold (elbows)
50ft Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry
50ft Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry
5 Alligator Rolls (each direction)
10 V-ups

*Rest as needed between sets