Strength: Building in weight 1 strict press, 2 push press and 3 push jerk.
WOD: Three rounds of;
Wall ball 9/6
Kb Swing 28/20
Bar complex: Working up to a comfortable weight of 1 Power Snatch, 1 OHS, 1 Squat Snatch (hands stay on the bar).
20 min AMRAP
Partner 1) 3 rounds of
6 Snatches 50/30kg
10 BF burpees
Partner 2) row max meters
Alternate after each partner finishes their 3 rounds (score reps and meters total)
7min max Snatch total weight combined
Congratulations Willow, you are our monthly PB winner for March🙀🙀. We’ll be hooking you up🏆
“Pairs Rower Interval Sprints = MAX EFFORT 100m, 200m, 300m, 400m, 500m. Partner A rows first then tags partner B.