Amrap 6′
6 power snatch 45/25 Kg
6 burpees lat jumps
Rest 3′
Amrap 6′
6 + 6 Dumbell snatch 20/15 Kg
6 DB Push Press 20/15 Kg
Rest 3′
Amrap 6′
6 BB Squat jumps 45/25 Kg
6 Push ups h/o
3+ Hours After Strength & Conditioning WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)