WOD:
 
4 min AMRAP
20/15 Cal Row
10 Strict HSPU
20 Alt DB Snatch 50/35
40 Air Squats
 
– Rest 4 min –
 
Repeat 2 times
 
 
Comp Rx:
 
1. Tempo Front Squat
Repeat from last week. Aim to beat previous scores.
10 Sets of 1:
6 Seconds Down, 1 Second Pause in Bottom
 
2. Conditioning
AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups
 
3. Row Conditioning
27-24-21-18-15-12-9:
Calorie Row
Rest 1 Minute Between Efforts