WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory: EMOMx5 – Snatch High -pull, 3-3-3-3-3

BARBELL
EMOM x 10 – 2 Snatch Balance @ 70% of 1 RM Squat Snatch

BODY-WEIGHT ONLY
4 RFT / 20 cap
Run 400m
50 Squats to Med Ball
Row 500m
50 Squats to Med Ball
Bike 30/21 cals
50 Squats to Med Ball
30 Burpees
50 Squats to Med Ball
*scale by reducing work by half or sharing the work w/ a partner

WOD / “Hope”
3 Rounds
AMRAP 1 minute of each:
Burpees
Power Snatch 75/55
Box Jump 24/20″
Thruster 75/55
C2B
-rest 1 min

KICKER
For Time:
Run 800m