Wednesday

Strength:

Rack Pull Above Knee 

7 x 3

New Set Every 2:00

Build to Heavy Triple

 

Metcon:

[OPEN]

5 Rounds

For Time:

5 Power Snatch (135/85)

10 Burpee Box Jumps (24/20)

 

[PERFORMANCE]

5 Rounds

For Time:

5 Power Snatch (115/75)

10 Burpee Box Jumps (24/20)

 

[FITNESS]

5 Rounds

For Time:

10 Alternating Dumbbell Snatches (35/20)

10 Burpees

10 Box Jumps (24/20)

 

Accessory:

DB (single) Step Ups 20″ Box Alternating Legs 

3 x 20