WOD 3/23

A. 12:00 E202
3 OVHD Squat @ 50-60%
*slow tempo down, 2-3 second pause in the bottom. They can build up to this not sets accross

B. 16:00 EMOM
Min 1 – 1  Back Squat @ 75-85%
Min 2 – 3/arm Single Arm Ring Row
*all sets across %

C. 8:00 AMRAP
7 hang power snatch @ 95 / 65 / 35
7 Overhead Squat (same)
14 Box jump @ 24” /20” / 12”)

Scaling Guide:
– Scale Up: 115/75lb bar

Optional ‘Cash Out’:
4 Rounds
16 suitcase lunge steps
8 push ups
100m run

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