dsc_2248

A. Back Squat – 70% x 10 x 3 Sets
B. Hang Snatch – 70% x 3 x 4 Sets, Pause 2 Sec above the knee(not TNG)
C. WOD Choices:
“Alpha”
AMRAP 8
21 Banded Russian KBS@53/35(any band other than the thin red one or thick green or black bands)
15 Box Jumps@24/20
9 Burpees

Use the bands only if you do the 70/53# KBS normally

“Bravo”
AMRAP 8
21 Russian KBS@53/35
15 Box Jumps@24/20
9 Burpees

“Charlie”
AMRAP 8
21 Russian KBS@45/25
15 Box Jumps@24/20
9 Burpees

“Delta”
AMRAP 8
21 Russian KBS@35/15
15 Step-Ups@20/16
9 No Push-Up Burpees