WOD – Wed, Mar 11

STRENGTH
Front Squat (Front Squat
8 x 2, build
Rest :90 b/w sets

GOALS + GUIDANCE: Start at 55-60% of your 1 rep max, and ideally build in weight as long as your form and range or motion look good. Coaches will have you lift every 2 minutes. Record your final weight.)

CONDITIONING (Time)

3 Rounds for Time
9 Hang Power Snatch @95/65 lbs
15 Wall Balls @ 20/14 lbs
21 Push ups

MCx: 95/65, 20/14

MAx: 65/45, 14/10, knee push ups

MVx: 45/35, 10/6, 15 knee push ups

GOALS + GUIDANCE: The hang snatch should be light, and easily done unbroken throughout the 3 rounds. Keep the wall balls unbroken, then chip away at the push ups 11/10 or 3 sets of 7. Target 9 minutes.