COMP WOD – 16 August 2021

Weightlifting Bias

Week 12 – Deload/Test Week

Day 1)

Warm Up

3rds

Ski 300m

10 air squats

Barbell warm up

Strength

5×3 Snatch – 60%

5×3 OH Squat – 70% max snatch

WOD

Row 6x500m 5secs over 2k pace (this should be a comfortable pace)

Rest 2mins between efforts