S/S/S:

Power Snatch + OHS

 2X70%, 2X75%, 2X80%

Do 1 set every 3 min

% based off 10Aug2017 1RM

Reminder, one rep here is a power snatch, going to pull lockout overhead, then going into an OHS.  You can drop the bar between reps if you want to.  You have 3 minutes to get both reps in and adjust weight for your next set.

WOD:

12 min AMRAP:

8 Alt Dumbbell snatches 50/35

200M Row

Scaling Options:

DB weight -> as needed

Row -> .2 mile on Assault Bike

Cool Down:

Doorway stretch – 1 min per side

Reverse Hyper Ext – 4X10. Increase weight ea set