After a standard warm up, we worked tech on the 1-arm dumbbell snatch, followed by front squats. The WOD had a spicy ending with 3 rounds of rowing sprints.
- 1-arm dumbbell snatch (perform a successful lift each side before going up in weight)
- Front squats: 3-3-3-3 for max weight without compromising technique
- 3 X 90-second sprints with a 60-second rest period between rounds.