WARM UP

Row 500 m.
10 Pass throughs
10 Good Mornings
10 OHS
10 Snatch Transitions
Snatch Warm up
*10 min. time cap

-rest 10 mins-

WOD

EMOM 5 min.
Muscle Snatch
*descending weight
*each minute add a rep

rest 5 min.

EMOM 4
3 Snatch balances
@50%

rest 5 min.

3 rounds AFAP
Row 250 m.
10 American KB Swings
10 Burpees over rower
*10 min time cap

rest 5 min.

EMOM 5
4 Snatch Grip deadlifts

 

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