W.O.D:

Strength: Snatch Complex. In 15 min. w/ %70-75 0f 1RM Snatch

1- Snatch

1-Hang Snatch

2- Overh. Squat

Then: 3 sets: w/%100 0f max.

3 reps Snatch Pulls

Metcon: (1:1) 4 sets: 3min Work/ 3min.Rest:

15/12 cal Ergo

15 Americ.KB. Swing (20/16kg)

max: Box Jump Overs (60/50cm)