WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


Front squat 

18mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

Continue up to a 5RM

Work up to a 3RM touch’n’ go power snatch 

10 paused snatch pulls at 3RM weight (3sec below knee/ 3sec at hip) 


For time: 

5 rounds-

7 power snatches 75/115

7 box jumps 28/32

Extra Credit 

Rest 3mins 

1,000m row for time