Warm-up
3 Minutes Max Cals on Rower OR 600m run
10 Mid Hang Muscle Snatch
10 Overhead Squats
10 Snatch Balance
10 Power Snatch
5 Mid Hang Snatch
5 High Hang Snatch
Strength
EMOM10
2-pos Snatch + 1 Overhead Squat
- Mid- Hang
- High Hang
Level 1- 2 reps, Power Snatch
WOD
13 Minute AMRAP
7 Power Snatches (75,50)
9 Thrusters
11 Pull-ups
Level 2- 65,45
Level 1- 55,35
Extra Work
10 Rounds of
Every 90s
Bike 20 Cal – 100% effort
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