DB Snatch,
Burbee over Dumbbell

"Fish out of Water"
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell - 155/105

Find your 1 RM snatch of the day!

Go for it !

Back squat 1 x 20

4 Rounds
A. Shoulder Press 10 Reps ( 3 secs up and 3 sec hold overhead and 3 secs down)
B. 10 Ring rows 3 sec up and 3 secs hold at the rings! Free tempo down

This will get heavy, no need to go too heavy

“Karen”

150 Wallball shots for time.

For time:

50 Calories row
50 KBS (Heavy kettlebell!)
50 DB. Snatch, alternating hands (Heavy dumbell!)

Finisher:

Tabata stick sit-ups

WOD

EMOM for 16 minutes:
ODD: 5 Touch 'n go power snatches (moderate weight)
EVEN: 5 Box jumps (high!)

In 15 minutes build up to a heavy set of 3 ft. squats (Heavy, not max!)

Buy in 400m run

then 4 rds
15 American swings
12 box jumps
9 t2b

TC:12 min