Wednesday

  MAX EFFORT

Weights should be heavier than last week.

Snatch – 5 x 1 Snatch Pull – 3 x 3 Front Squat – 5 x 2 (go deep!)

Conditioning:

2-4 rounds:

5-10 L-pull ups (strict)

30 seconds L-sit

The following is not to be done with the weightlifting, it is "either or" not both.

WOD

21-15-9 rep rounds of:

Front Squat 115/80

Over the bar burpees

Walking lunges

Post Snatches, (snatch pulls in notes) and if you did the WOD to WODHOPPER!