Based on the CF Invictus WOD from June 22, 2020.
Every 90 seconds for 15 minutes (10 rounds)
- Hang Power Snatch + Overhead Squat
Work up to a heavy single.
Then 5 rounds for time
- 6 x Overhead Squat @ 75lbs
- 9 x Pullups
- 12 x Burpees
Results: For the Snatch and Overhead Squat got up to 110lbs which is a new 1RM. For the last two rounds, switched to a full power snatch. Metcon 11:38.