31.3

If you are competing in KO in the OK, either scale "J.T" back or do it next week and work today with your teams. Complete the strength and comp wod.

STRENGTH

1. Snatch
   1 @ 70%, 1 @ 75%, 4 x 1 @ 80%
2. Clean and Jerk
   1 @ 70%, 1 @ 75%, 4 x 1 @ 80%
3. Snatch Pull
   2 @ 90%, 2 @ 95%, 2 @ 100%
4. Back Squat
   3 x 3 @ 90%

CLASS WOD

"J.T"
21-15-9
HSPU
Ring Dips
Push Ups

COMP WOD

8 x 300M Row
    Complete at 1K Row Pace, Rest 1:1