Core: Tabata Hollow Rock/ Superman Alternate every round
Weightlifting: Three Position Snatch
EMOM 10 mins of
- Full squat snatch from floor +
- hang squat snatch from below the knees + hang squat snatch from above the knees
WOD: AMRAP – Rounds and Reps in 16 minutes
RX:
- 10 Dumbell push press/
- 5 chest to bar pull ups
- 1 squat clean 185/125 **
RX+:
- 5 HSPU
- 3 bar muscle ups
- 1 squat clean at 205/145**
**=600 meter run after each round