Skill:
4x10 (5R/L) - Alt. 1-Arm Dumbbell Power Snatch
Strength:
Push Press
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
5x4@70-75%ww
WOD:
On a 5 min Clock:
1000/800m Row
AMRAP Alt. 1-Arm DB Power Snatch @50/35 in any remaining time...
**REST 2 min**
On a 4 min Clock:
500/400m Row
AMRAP Alt. 1-Arm DB Power Snatch in any remaining time...
**REST 2 min**
On a 3 min Clock:
250/200m Row
AMRAP Alt. 1-Arm DB Power Snatch in any remaining time...