Speed, speed, speed ... by the way 80 kilos = 176lbs and Natalie is tiny ... think about it ...
CFFM WOD:
Snatch progression > 3-Point Snatch from top-to-bottom
Power Snatch + Overhead Squat: 3 x 2 + 2
Then, Sprints!
8 x 200 Meters
Rest/Work Ratio - 3:1
CFFB SWOD:
Amateur -
Squat 3 x 5, add 5lbs from last SWOD
Bench 3 x 5, add 5lbs from last SWOD
Collegiate -
Squat "Speed" 10 x 3 @ 65% rest :30 sec between sets, move the bar as fast as possible!
Bench 5 x 5, set PR
CFFB DWOD:
Sprints!
8 x 200-Meters
Rest/Work Ratio - 3:1
