Warm up :
30Sec on / 20 Rest/ 3Rounds :
- Machine
- Overhead bar hold
- Wall-sit hold
Strength:
Every 2Min / 5 Sets:
- 5 Thruster
- 5 Power Snatch
- 10 knees to elbow
EMOM / 5 Sets;
- 3 Back Squat
WOD: 17Min
5 Rounds :
- 21 Med-ball sit-ups
- 15 Hang power Snatch
- 9 Box jumps
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