WOD
Complete HERO “Rankel”
A 20 Min AMRAP of:
6 Deadlifts @ 100 / 70kg
7 Burpee Pull Ups
10 KB Swings @ 32 / 24kg
200m Run
Barbell
Est a MAX load in 20 mins of:
3 Power Cleans
3 Thrusters
3 Front Squats
3 Jerks
Snatch Complex
Est a MAX load in 20 Mins of:
1 Power Snatch
2 Hang Squat Snatch
3 Overhead Squats
1 OH Lunge Walk @ wall to rig