WOD

“Wish You Well”
5 Rounds
AMRAP 3
500 Meter Row
Max Hang Power Snatch (115/75)
Rest 2 Minutes

WOD Guidance & Goals:
Row the 500’s at 80-85% effort, leaving about :45-:60 to do hang power snatches. Cycle the hang snatches in sets of 3-5 with a target 7 snatches per round.  

Post Total Reps to Comments.

ENDURANCE

5 x 400m fasat, 400m slow (yes 10, 400’s!)

BARBELL CLUB

1) Back squat: 60%x 10 reps, 65%x 10 reps, 75%x 8 reps, 75%x 8 reps.
Rest 10 minutes

2) Front squat: 60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.