-Warm Up-

 

2 rounds

5 Kneeling medball throws

5 Cuban presses

5 v-ups

10 groiners

 

Then with a barbell 2 rounds

5 hang snatch pulls

5 muscle snatches

5 power snatch balances

 

-Strength-



3 rep Touch n Go power Snatch

 

 

3-3-3-3-3

 

 

-WOD-

 

 

3 rounds for time : 18 min cap

 

Team of 3

 

1 athlete works at a time

 

30 power snatches 115/80

30  toes 2 bar

60 cals bike/rower

 

*1 athlete must hold bar over head during cals