Strength
20 Min to work up to AHAP Pause Squat Snatch…Start from the floor, pause for 1-2 secs just below the knee, finish the squat snatch
WOD
EMOM for 16 Mins:
1st Min: 10 Hang Squat Snatch (95/65)
2nd Min: 10 Bar Facing Burpees
3rd Min: 10 Power Snatch (95/65)
4th Min: 15/12 Cal. Ski Erg
*180/168 Reps if completed RX
FitWOD
16min AMRAP
Island Run
5 Burpees
10 Russian KB 53/35
100m Run
10 Ball Slams 30/20
15 SLSU
