Warm – up:
DROMS
4 Rounds:
:15 Jumping Jacks
:15 Jumping Lunges
:15 Scapula Push Ups
:15 Air Squats
3 Rounds of the Following:
Bar or PVC:
3x Snatch Deadlifts
3x Muscle Snatch
3x OHS
3x Snatch Drop
3x Snatch (Squat)
Strength:
6 MIN Snatch EMOM
3x Snatch (squat) @ 60-75%
Metcon:
For Time
21-15-9
Kettlebell snatch 53/35
Kettlebell Russian twist (feet off the floor for RX)
500m Row after each round
Core:
Russian Twist Tabata