WOD
Strength (load)
Overhead squat 3 sets of 3, AHAP.
Metcon (time)
For time:
21 Hang squat snatches
15 Overhead squats
9 Push press’s BTN
*5 Burpees penalty everytime you drop the barbell.
Timecap: 6 minutes
M: 60kg N: 40kg
Accessory:
DB Bench press, 4 x 10 – heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up, 4 x 10, with stop at bottom
Rest 1-2 min between sets
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