SWOD- hang squat snatch 3/3/3/3/3
WOD- every 3 minutes for 30 minutes
10 KB sit-ups 53/35# the KB touches the floor above your head. If you don't feel comfortable with this go lighter.
5 back squat 155/135/108/73# this comes from the ground unless you have an injury, it can come from the rack
Rx+: body weight squat for men, 80% body weight for women, add 2 bar mu each round