3 x

10 wallball
10 polven nosto

1. Snatch Primer On the Minute x 7: Snatch Pull Hang Snatch High Pull 2 Hang Power Snatches

Perform between 40-50%

1. Power Snatch
   On the Minute x 9:
   1 Snatch Pull
   1 Low Hang Power Snatch

2. Conditioning
   For Time:
   200 Double Unders
   1,500 Meter Row
   100 Wallballs (30/20)
   50/35 Calorie Bike
   25 Power Snatches (155/105)

3. Handstand Walk Practice
   10 Minutes of Practice

4. Restorative Swim
   30 Minute Swim Effort

3:00 easy bike or row

Weighted sit ups 20/14#
0:40 on 0:20 off
X 10

Then accumulate 5:00 plank hold

WOD
For time:
50 dubs
1 round of Cindy*

50 dubs
2 rounds of Cindy

50 dubs
3 rounds of Cindy

50 dubs
4 rounds of Cindy

50 dubs
5 rounds of Cindy

*cindy =
5 pull-ups
10 push ups
15 squats

4 x 6

Pull- up 3 x mx
Kipping Pull- up technique

Warm up (0:00-8:00)
3rds
10 pvc good mornings
10 pvc strict press
10 back ext
10 cal row

Mobility (8:00-12:00)
1:00 min pigeon per
1:00 samson per

Workout preview(12:00-16:00)

Fittrain Intervals c/o Alchemy 365
A20:
5 Rounds:

45 seconds: Hadoukens (R)
15 seconds: Rest

45 seconds: Hang to Overhead
15 seconds: Rest

45 seconds: Hadoukens (L)
15 seconds: Rest

30 seconds: Jump and Touch
30 seconds: High Knees

Finisher
30 band pull aparts
60 temp tantrum
1:00 min bf stretch

Open Gym 12:15-1:15 post if coming

lepoja

VVC
Short hill (stop sign to stop sign)
Long hill (k rail to music bldg crosswalk)