CROSSFIT

Strength:
Shoulder Press (5-3-1) @ 75%, 85%, 95% of 1RM

WOD
For Time,
“Randy”
75 Snatches (45/75)
Rest 3 minutes then…
75 Air Squats

*Record “Randy” & total time

ON-RAMP

Skills:
Snatch
Push-ups
V-ups

WOD:
8 minute AMRAP of,
6 Hang Snatch
9 Push-ups
12 V-ups