100417

STRENGTH

Barbell Cycling

10 Power Snatches @50%
8 Power Snatches @ 60%
6 Power Snatches @ 70%
4 Power Snatches @ 80%
2 Power Snatches @ 90%

WOD

5 min to complete x 4 rounds.

400 meter run (500 meter row)
21 KB Swings 53/35
12 pull ups

* The faster you work, the longer break you get.  If you have not completed the reps at the 5 minute mark, you start over.

* Each round is a sprint.