WOD NOTES
Perform the strength portion as follows:
Bench press, immediately into the row then rest.
Fitness and Performance
5 super sets
Bench press x 8-10
Bent over DB Row (hammer grip) x 10-12
Rest 3 minutes
Increasing loads on each set
3 x 15
V sit ups
Sport
15 minutes
Find 3 RM Front Squat
Snatch
Every 90 seconds
10 x 1 @85%
Clean and Jerk
Every 2 minutes
10 x 1 @80%
