WARM UP/DROM
3 X's
30 sec HS hold
30 sec Push ups
30 sec Muscle snatch
30 sec rest
SKILL/DRILL
Snatch
WOD
5rds
20 cal ski/row or 15 cal A/B
10-burpee pull up
5-H.squat snatch (95-65)
10-P.Snatch
*every 3 min 5 C2B
eXpress WOD
eXpress WARM UP
WOD
25 min Running clock
3rds
400m run
10-Burpees
14-Single KB snatch(7/7)(53- 35)
then
3rds
40 cal row
10-DKB burpees(53-35)
14-DKB SDHP