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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