Every 3 min for 10 rounds perform the complex:
1 hang power snatch
2 overhead squats
1 hang squat snatch
2 overhead squats
1 squat snatch
Start light and work up to your heaviest set and then try to finish the sets off at that weight. You may not combine any movements. This should be done more or less touch and go. This means you can regrip, but shouldn’t drop the bar until the squat snatch.

extra: post until Thursday and i'll post a different one

1) 3 rounds:
20 cal bike
20 KBS 44/26
20 KB Lunge press (10 each side)
100ft Farmers Carry
200m run


830am 4th of July WOD


For time:
1,000-meter row
25 push-ups
750-meter row
50 push-ups
500-meter row
75 push-ups

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