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Warm-up

Warm-up (No Measure)

3 SETS

5 BURPEE BROAD JUMPS

10 KB SWINGS

5/5 DB OR KB WINDMILL PER SIDE

30 SEC HOLLOW HOLD

Weightlifting

Snatch

10 MIN EMOM

1 PAUSE SQUAT SNATCH (3 SEC PAUSE AT KNEE)

2 HANG SQUAT SNATCH

@60-65%

Metcon

Metcon (Time)

FOR TIME

800M RUN

25 DEADLIFTS (135/95) OR DBS (50/35)

25 BURPEES

800M RUN

25 SQUAT CLEANS

25 BURPEES

800M RUN

25 PUSH PRESS

25 BURPEES

800M RUN

25 CLUSTERS

25 BURPEES

800M RUN

Metcon (No Measure)

4 SETS

20 HOLLOW BODY ROCKS

30 SEC PLANK HOLD

10 SEC REST