Week 4 of the cycle demands we build to a heavy 3RM in our back squat. Mondays we like to also get the bar overhead and hit some snatches so lets get early and mobilise those shoulders and hips and prepare for this gnarly little high tech snatch wod.
Strength
Back Squat 5 x 3 *reps
Build to a heavy triple.
WOD
” Leaky Boat ”
Row 250 m
15 Overhead Squat (60/40)
Row 250 m
15 Power Snatch
Row 250 m
15 Squat Snatch
For time.
CAP 15 minutes