Warm-up
30/25 Calorie Row
then
10 Power Snatches
7 OHS
5 Drop Snatches
3 Squat Snatches
*Repeat and add weight
Strength
Push-press
5-5-5-5
WOD
Five 3-minute rounds of:
10 Overhead Squats (185,125)
10 Box jumps, 36, 28 inches
Row for max calories
Rest 2 Minutes between Rounds. After the last round rest 2 minutes and then you have 6 minutes to establish…
Max weight for the complex:
1 Power Snatch
1 Squat Snatch
Score = total calories rowed and max weight lifted