SPADES
10 Rounds
200m Run
7 Pull-ups or 3 Bar Muscle Ups
-OR-
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD SIt Ups (OR Toes to bar)
36 Crossover Single Unders
-rest 3 minutes b/t sets-
Strength
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 8/10 RPe
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 9+/10 RPE
1 Power Snatch @ 9+/10 RPE
Comments