WARM UP

Row 500m
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Transitions
Snatch Warm Up
*10 min cap
-rest 10 mins-

WOD

EMOM 5
Snatch
*descending weight
*each minute add a rep
-rest 5 mins-


EMOM 4
3 Pause Overhead Squats
* 5 sec pause in bottom
@60%
-rest 5 mins-


AMRAP 10
5 Wall Balls
10 Russian KB Swings
15 Double Unders
@20/14#
@24/16kg
-rest 5 mins-


EMOM 4
4 Snatch Grip Deadlifts
@85%

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