WOD for 3/2/17

Strength
For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

WOD
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)

These should be high intensity,

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