Monday 140120

Warmup:

Hips and shoulders with ball and bands

3 x 1 min row picking up pace 

Super set

3/3 Overhead pistol increasing weight

Main:

Hang snatch (squat) finding a heavy single 

Assistance:

EMOM x 12 x 2 power snatch 65% 

3 x 20 hypers 230/160

WOD:

10 min amrap 

Max Reps Body Weight Back Squats 

rest = 7 Burpee Box Jumps 

Cardio:

3 x 500 m row sprints rest 2 min between sets

AOD