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CROSSFIT

WARM UP

2' machine

3x

Empty barbell warm up:

3 Snatch grip deadlift

3 Muscle snatch

3 OHS


STRENGTH

EMOM 10:

2 power snatch @ 75% (heavier than last week)


WOD

EMOM 15

Minute 1: 15 Cal

Minute 2: 4 Hang Squat Snatches + 4 Overhead Squats + 4 Burpees over the bar

Minute 3: 10-15 ring row

REST 2 mins...

Complete for time:

35 Cal

20 Hang Squat Snatches

20 Overhead Squats

20 ring rows

35 Cal

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