Level 1
Strength
Hang Power Snatch
5 x 4 Touch and go
WOD
4 Rounds of:
21 Wallballs (20, 8)
15 Lateral Burpees over the Bar
9 Overhead Squats (40kg/30kg)
Level 2
Strength
Hang Power Snatch
5 x 4 Touch and go
WOD
4 Rounds of:
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 Overhead Squats (60kg/40kg)
# 18:00 Cap
Finisher
1) Double DB Bent-over Rows: 3 x 10-12
2) Weighted Plank: 3 x 30s