Monday’s WOD

Warm-up:

3 Sets For Quality:
10 Single Arm Kettlebell Press/side
10 Single Arm Kettlebell Rows/side
5 Single Arm Waiter Squats/side @ 31X1 Tempo
15 Hollow Rocks + 0:30 Hollow Hold

Strength:

Snatch Pull + Snatch High Pull + Snatch + OHS

8×1, use 95% of last week’s top working weight

WOD:

For Time:
21-15-9 For Time:
Shoulder-to-Overhead, 135#/95#
Power Clean, 135#/95#

TIMECAP: 7:00

Extra Work:

Run 5:00 @ 6, 3:00 @ 7, 2:00 @ 8

2:00 Rest

1.5 Mile Time Trial