5min build up to a 2 RM TnG Snatch
5min Build Up to a 2 RM Hang Snatch
4 Rounds For Time:
200m RUN
2 Over the Bar Burpees
2 Snatch
2 Muscle-Ups (bar or ring) MRX Chest to Bar
300m ROW or 0.7km Assault Bike
3 Over the Bar Burpees
3 Hang Snatch
3 Muscle-Ups (bar or ring) MRX Chest to Bar
BB Loads= 135/95 RX+ 155/105 MRX115/75
Core Development
50 Butterfly Ab-Mat Sit-ups
10 Hanging Windshield Wipers
10 Lying Windshield Wipers
CFHSV Running & Endurance WOD:
30 second tester sprint,
rest 2 minutes
then,
EMOM: “Death by sprints”
1200m cool down run
