WOD
A-TEAM

In teams of 3,
with each athlete on a different station:
Station 1:
run 400 or row 500m
Station 2:
AMRAP front squat (95/65)
or goblet squat (24/16)

Station 3:
AMRAP burpee box jump
5 rounds each
rotate on completion of the run or row,
score each station separately.

 

Swan & Barbell

Assistance:
OHS @13X1, BB 6x1, 50% 6x1, 60% 3x2
Snatch balance (60%) 4x2, (70%) 3x3, (75%) 3x3

Weightlifting:
Snatch BB 6x2. (60%) 4x1, (70%) 3x2, (80%) 3x2, (85%) 2x3, (90%) 1x2, (75%) 3x1

Strength:
4x10, Seated Tricep Extension + 4 x15-20 Switch hand Pushups (try not to break)