Warm-up
EMOM 5
- Run 100m w/light KB
- 15 KB Swing
- Run 200m (No KB)
- 30 Second Hollow Hold on the Rig
- 20 V-Ups
Skill
KB Snatch
Partner WOD!!
30 Min AMRAP
400m KB Run*
40 KB Snatch (53/35)
600m Run
40 Chest to Bar Pull-ups
*Partners run together on all runs. For KB run, use one KB and switch as needed
Partition all reps however you want
Level 2- (35/25)(Kipping Pull-up)
Level 1- (25/18)(Ring Row)
ADV- (70/53) (10 Bar MU)
Coaches Note:The snatches in this workout are meant to be fast. Choose a weight that you can cycle sets of 5-10 reps consistently.
Extra Work
15 Rounds for time of: 50M Dumbbell Farmer’s Carry (50/35)
25 Double Unders
*Crossfit Linchpin
Prehab with Coach Eric **7:30 AM**
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