Thursday the 19th

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I.
Mobility: Quads
3 Rounds
Bike 500m
14 Alt Jumping Lunges

II.
1RM Snatch Complex*
*Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

III.
75 Wallballs 20/14#
50 Box Jump Overs 24/20″
Run 400m

IV.
3 Rounds
ME Strict HSPU (in 2 minutes)
Rest 60s in between Rounds

V.

3 Rounds (NFT)

13 Hip Extensions

08 Alt. TGU (light)

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Filed under 3 Rounds, accessory work, crossfit, Olympic Weightlifting, strength & conditioning, Test Day, WOD

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