Pre WOD:
Hang Power Snatch
E3MOM for 15 min:
3 Paused* Hang Power Snatches 70%+
* 1 sec hold in catch
WOD:
Benchmark Martin
For time, with a partner:
Row, 2000 m
100 Deadlifts, 70/50kg (155/110 lbs)
50 Thrusters, 43/29kg (95/65 lbs)
Row, 1000 m
100 Hand Release Push-ups
50 Pull-ups
Row, 500 m
100 AbMat Sit-ups
100 Wall Balls, 9/6kg (20/14 lbs)
TC: 36 min
Post WOD:
Upper Body accessory
2-3 rounds of:
Barbell Biceps curl 21s (7 reps bottum half, 7 reps top half, 7 full reps) @ rir 2-3
15 Banded triceps extensions
