COMP WOD – 19 July 2021

Week 8

 

Day 1)

 

Warm Up

 

3rds

Row 300m

10 air squats

10 burpees

 

Barbell warm up

 

Strength

 

Complex 6×1*

 

*aim to build in weight each set and find a heavy for the day

 

Snatch Pull

Power Snatch

Snatch

 

Clean Pull 5×3

 

WOD

 

For time

 

21-15-9

Chest to bar

Ring dips

Box jump overs – 30/24”