WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
CFPB Bootcamp:
8:45am

WOD
On the minute every minute
Snatch*
2×3
2×2
3×1
*Starting at 50-60% and increasing load as you go
Then…
Snatch pulls
7×2 @100-110% of SN 1RM
Then…
Every 30 secs for 10mins do-
1-2 muscle ups
Or
Alternate between
3-5pullups & 3-5dips
*record #of muscle ups or total # of pull ups & dips*

Extra Credit
4 rounds of
250m row
Rest = work

Oly Extra Credit
Build up to a 5RM front squat
Then do
3×5 @95-85% of 5RM

CFPB Bootcamp
Skill
the kip swing

Strength
EMOM 10mins
1 hang power snatch + 3 overhead squats

Conditioning
5 rounds of
250m row
10 pull ups
10 push ups
15 goblet squats

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