Strength:
snatch + overhead squat
2 @ 60% 1rm snatch
2 @ 70%
2 @ 80%
Conditioning: PR WOD from 8.3.18
Rx
Amrap in 20 min of:
7 bar muscle ups
4 squat snatches, 135/95
4 squat cleans
Intermediate
Amrap in 20 min of:
7 pull-ups
7 push-ups
4 squat snatches
4 squat cleans
Beginner
Amrap in 15 min of:
5 pull-ups
5 push-ups
5 snatches
5 cleans
Mutant
Amrap in 20 min of:
7 ring muscle ups
4 squat snatches, 185/125
4 squat cleans
Post loads and round plus extra reps to whiteboard.