WOD

Skill-work: 6 X (2 Power Snatch + 2 Full Snatch + 2 OH )  Modify Accordingly if No Flexibility for OH Movement  Conditioning: For Time  80-70-60-50-40-30-20 DU’s  21-18-15-12-9-6-3 reps for…

Skill-work: Barbell Cycling  EMOM X 10 Mins  5 Power Snatch  (Must Be a weight challenging but can get all 5 reps)  Supplement  3 X  12 -15  Snatch Grip Bent Over…

Skill-work: CoreWork  3 Rounds  30 Hollow Rocks  1 Min Hollow Hold  20 L-sit Pop outs  30 sec L-sit Hold  1 Arm Farmers Carry down and Back Conditioning: “Helen” 3 rounds …

Skillwork: BackSquat  10-10-10  Conditioning: 5 rds 1 Min Each Movement  DeadLifts (225/155) DB Renegade Rows with a Push Up  DB Thrusters (45/25) Rest

Skill-work: 2K Row Time Trial  Conditioning: As Many Rounds in 14 Mins  15 T2B  20 DB Double Snatch  30 DU’s