Strength
Back squat 4 x 2 @ 90%
Snatch pull 4 x 2 @ 90% of snatch
Power jerk 4 x 2 @ 80%
WOD
3 Rounds:
AMRAP in 4 min
10 Wall Balls @ 20 lb
5 Toes to bar
*Rest 2 minutes at then end of each of the 4 min cycles.
To clarify, each round = 4 min AMRAP + 2 min rest, so 6 min total. All 3 rounds should take you 18 min.
*Competitor: As prescribed
*Established: Knees to elbow
*Recruit: Sit-ups
Post rounds to comments.