3 rounds
50 DUs
25 abmat sit ups
10 thrusters 40kg/30kg

21-15-9 reps of;
Deadlift @ 100/70kg
Strict Handstand Push-Up
Dumbbell Burpee Box Over @ 61/51cm and 45/35lbs

3 rounds
10 OHS 50kg/35kg
50 DUs

Death by: (10min)

Push Ups (HR) 10->
V-ups 10->
Chin Ups 5->
Burpees 5->

A. High Box Jump 1RM

B. Death by 10m Shuttle Run

C. Tabata Double Unders

OH Ball Toss
3 sets of 90 sec

Foam Roll Upper T / lat / Rear / lateral delt
Upper Body band Distractions
Upper body segmental roll
Hollow body Scap Pull up
Crab Reach

Strength Day 2 Stretch of the month. To Be accompanied by anterior delt and rotator cuff LaxBall

https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/3129/article10614_4.jpg

EMOM for 20min
Even min - 30s of rowing (for meters)
Odd min - Power snatch or snatch x 3 reps @ 70-80% of todays 1RM

Every 30s on the 30s

1-Sprawls x 6
2-Candlestick (reverse crunch) x 8
3-Lateral Hurdle Jumps x 10/
4-Credit Card Jump Squat x 12

6 rounds through
*add 2 reps every round until you can't fit it in the 30seconds.

12min workout
15min

Take 15-20min to build to todays 1RM snatch.