WARMUP
4 rounds
30 sec row
30 sec muscle snatch
30 sec hs hold
30 sec rest
WOD
Running Clock
0-4 min
15 power snatch (75/55)
10 burpee over bar
200m run
4-8 min
12 power snatch (95/65)
12 burpee over bar
200m run
8-12 min
10 power snatch (135/95)
15 burpee over bar
200m run
12-16 min
AMRAP cal choice
eXpress WARMUP
WOD
10 Rounds
20 Russian swings (35/26)
15 press outs
10 single bell thruster (goblet grip)
The object is to stay on the bell for all 10 rounds.
Score is how many times you break.
Penalty for breaking is 15 cal a/b.