Wednesday August 5th

Pre WOD:

Power snatch + Squat snatch – 2 set: 1+1 65%, 2 set 1+1 70%, 2 set 1+1 75%

*drop bar between reps, rest as needed between each set

WOD:

“Hotshots 19”
6 Rounds For Time:
30 Air Squats
19 Power Cleans 61/43 kg (135/95 lbs)
7 Strict Pull Ups
400 m Run

Cap 35 min

Post WOD:

Zone 1-2
30-60 min Run/Ski/Bike/Row*

*every 6 min: 10 sec sprint

(fee free to mix it up and do 20 min on each machine)