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STRENGTH

Hang Snatch (10 E2MOM x 3)

Rest 4 min

WOD

3 RFT Run BJ OHS (Time)

3 Rounds

800m Run

15 Box Jumps

15 Overhead Squats

Basics -200m 10 Box Step Ups, 10 Air Squats

RX-75/55, 24/20″

RX+-95/65#, 24/20″

50-59-55/45#, 20/16″

60+-45/35#, Step Ups

-OR-

3 RFT Row BJ OHS (Time)

3 Rounds

1000m Row

15 Box Jumps

15 Overhead Squats

Basics -250m row, 10 Box Step Ups, 10 Air Squats

RX-75/55, 24/20″

RX+-95/65#, 24/20″

50-59-55/45#, 20/16″

60+-45/35#, Step Ups