WOD

“Feeling Flirty”

METCON

30-20-10
Hang Power Snatch
Overhead Squat
Toes to Bar
400 Meter Run

Weight: 95/65

MASTERS

30-20-10
Hang Power Snatch
Overhead Squat
Knee Up
400 Meter Run

Weight: 75/55

MOVE

30-20-10
Hang Power Clean
Front Squat
V-Up
300 Meter Run

Weight: 75/55

WOD GUIDANCE & GOALS
Choose a weight for the hang power snatch AND overhead squat that you can cycle for at least 10 reps in a row before having to break. Break the toes to bar into sets of 5-10, taking small breaks then run the 400 meters at your 5k pace (moderate). The last round do every set unbroken, and push your pace on the run. Target 16 minutes.

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