Warmup

Core – tabata

Hollow rocks

Vtucks

Strength

Snatch waves

12sets of 1 rep

76/79/82%

79/82/85%

82/85/88%

10-12 85%

WOD

‘knock on wood

3 rds for time : 20mjn cap

30 power snatch 75/55

30 box jump over 24/20

30 ctb

30/24 cal row

Scale – 20 reps of each