Monday’s WOD

Warm-up:

Every 90 seconds x 6 Sets:
a) 1:20 Rowing
b) 5 Muscle Snatch + 5 Power Snatch + 5 Snatch

Strength:

Every Minute for 20 Minutes:
1 Snatch

WOD: 

With Partner:
Partner A: Row 750m
Partner B: Max Dumbbell Snatch while Partner A rows, moderately heavy
Switch partners, then repeat at 500m and 250m

Score for this workout is time to completion, minus two seconds for every snatch performed. Recommended Rx’d loads for dumbbell snatch 55#/35#.

TIMECAP: 18:00

Extra Work: Push Press w/Pause @ top 2RM