Fitness
15 minutes:
Build up to heavy 5 RM Dead lift
Rest 5 minutes
Teams WOD:
20 minute AMRAP
5 Burpee pull up
10 Box jumps 24/20
15 Russian Swing
20 calorie row
Break up reps & sets anyway you want to
Performance and Sport
E2MO2M
3 Snatch @50%
3 Snatch @55%
2 Snatch @60%
2 Snatch @65%
2 Snatch @70%
1 Snatch @75%
1 Snatch @80%
1 Snatch @85%
1 Snatch @90%
1 Snatch @90%
Rest 5 minutes
EMOM x 20 minutes
minute 1 = 10-15 sec HS hold
minute 2 = 3-5 Pistols
minute 3 = 3-5 Bar MU
minute 4 = 1 length HS Walk
