Explosive Strength
Strength
Barbell Squat Jumps (5×5 for max load)
WOD
“Amadeus”
3 Rounds
400m Row
21 DB Alternating Snatches (60,45)
7 Bar Muscle Ups
**25min time cap
400m Row
21 DB Alternating Snatches (60,45)
7 Bar Muscle Ups
**25min time cap
Extra Credit
**Max Time L-Hold on 10th Rep of Each Set