Strength
10 min EMOM
1 Power Snatch
1 OHS
1 Snatch Balance
1 Hang Squat Snatch
Wod
15 min AMRAP
40 Single Jump Rope
30 Med-ball Twist(20/14)
20 Calorie Row
CC: at the 10min mark do 10 Atlas Stone Cleans then continue with the AMRAP
A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a
A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40