6-4-13

Strength

Front Squat
10-8-6-4
Snatch balance (newbies do oh squat)
10-8-6-4

Use a weight that is challenging for all sets. The rest between sets is only as long as it takes to load the bar.

Wod:
50 OH lunges 45/25/10
50 air squats
50 hand release push ups
50 grass hoppers

Competitor Wod:

16/2 14/4..8/10
back squat 225/165
Chest to bar pull up

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