-Warm Up-


2 rounds


500m row


Bergener warm up one round with pvc on with barbell 

5 box jumps (no rebound)




-Strength-


Work up to a heavy 1 rep Power Snatch


Then


EMOTM 10


2 power snatches at 75%


-WOD-


Time cap : 18 minutes


50 Burpee buy-in (6 inch  🎯 )


Then :


3 RFT


15 overhead squats

15 box jump overs (no rebounding)