Thursday the 4th

3 Rounds (NFT)
100m Run
10 Light BB Hang Cleans
10 Dislos

Squat Snatch 6×2 (between 60 and 95%)

Every 2 Minutes for 10 Minutes
8 (10 or 12) Alt. KB Snatch
5 (7 or 9) Ring Dips
Choose a rep scheme and stick to it, but increase rep # if too easy.

3 Rounds
400m Weighted Run
Rest 1:00

3 Rounds (NFT)
35s OH BB Hold
10 Russian Twists
13 Reverse Hypers


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Filed under 3 Rounds, accessory work, crossfit, fitness, interval training, Olympic Weightlifting, strength & conditioning, WOD

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