Wednesday July 7th

Every minute on the minute for 8 minutes = 8 sets:
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B. Three rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″ – step-down from top)
10 Pull-Ups

HERD FIT
3RFT
200m Run
15 Air Squats
10 Box Step Ups
10 Ring Rows