RX

Strength/Skill

Every 30 secs x 24
1 Hang Power snatch + 1 OHS @ 60%
Then
5 mins to build to a heavy Snatch

Workout

Partner WOD:
50 OHS @ 40/25kg
50 DB Renegade Rows
400m Row

 

METCON

Workout

Partner Chipper:
50-100-150-100-50
S/A KB Sit-up (Swap arms every 10 reps)
Air Squats (Synchro together)
KB Half Kneeling Press (Swap arms every 10 reps)
Every 3 mins complete 5 Synchro Down & Ups

 

MAINTAIN

Workout

Every 2:30 min X 5

12 DB Glute Bridge Floor Press
10 SA DB Bent Over Row (Each Side)

AMRAP 12
250m Row
20 MedBall Cleans
15 Hollow to Tuck