WARM UP
1) Moblity
2) Barbell Warm-up
3) Accessory: Snatch High-pull, 3-3-3-3-3
BARBELL
Snatch Balance – EMOM x 10, 1 @ 80%
BODY-WEIGHT ONLY
0:00 – 4:00
30/21 Cals Bike
AMRAP Air Squats
4:00 – 8:00
30/21 Cals Bike
AMRAP Push-ups
8:00 – 12:00
30/21 Cals Bike
AMRAP Burpees
WOD
AMRAP 9
1 Power Snatch 135/95 | 115/80
1 Bar Facing Burpee
1 Power Clean & Jerk
1 Bar Facing Burpee
1 Squat Clean Thruster
1 Bar Facing Burpee
KICKER
For time:
Row 500m – 1 burpee penalty for each second over 1:40 / 2:00