BARBELL
Every Minute on the Minute for 10 Minutes:
1 Power Snatch + 1 Overhead Squat
60-75%

STRENGTH
5 sets of 4:
Tempo Barefoot Back Squat – 3 seconds down, 3 second hold at bottom, explode up, 1 second at top

Then,
3 sets of:
8 Kettlebell Z-press
10 Push-ups
6 Dumbbell Rows

CharityWOD Deadline 

The deadline to sign up a team for CharityWOD is today! And if you’ve signed up, but haven’t listed a team name, please do so today.

We will post heats later next week and the workout on Sunday night right here.