Friday 11.1

Strength: Snatch and Squat
EMOM 11m : 1 Power Snatch + 1 Overhead Squat

WOD: 5 Rounds
Row 300m
7 STOH 135/95

S: 75/55
L1: 115/75
Rx+: 195/135

Core: 12m AMRAP
20 Hollow Rocks
30 Supermans
Run 200m
30 Russian Twists
20 Situps

Conditioning: 5 Rounds
Row 300m
12 KB Swings 53/35
8 Burpees

The Program
1. Strength and WOD

2. 14m AMRAP
2 Power Clean 185/135
12 GHD Situps
10 Bar Facing Burpees
– rest 45s

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