STRENGTH/SKILL

4-5 Sets:

Pause Overhead Squat x5;

Build to moderate set of 5 reps;

F: 22x2; 6-8 reps

P: 22x2; 5 reps;

S: Close Grip OHS x5; 22x2

WOD

"32"

Long Tabata

16 min total;

32 intervals - 20 sec on, 10 sec off;

start at worst station; score is low reps at each station

1. Row for Cal

2. DB Hang Power Snatch; alt arms

3. Box Jump + Step Down

4. 1DB Overhead Squat

F: Box Step Up or Low Jump + Russian KBS + KB Front Squat

P: DB Hang Power Snatch + KB Front Squat or OHS

S: KB Hang Power Snatch + KB OHS