Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)
Strength:
Snatch complex: Snatch deadlift + shrug + hang snatch 1-1-1-1-1 @ 80%
WOD:
Every minute on the minute for 5 minutes, complete:
3 Snatches (full) (135 lb./95 lb.)
Rest 1 minute, EMOM 5 minutes, complete 8 Pull-ups with med ball between legs (20 lb./14 lb.)
Rest 1 minute, EMOM 5 minutes, complete 15 Wallballs (20 lb./ 14 lb.)
Rest 1 minute, EMOM 5 minutes, complete 40 Double-unders
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LEANFIT:
Every 2 minutes for 30 minutes, complete:
5 Hang snatches (65 lb./45 lb.)
10 Walking lunges
10 Sit-ups
20 Double-unders
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D.E.:
2 rounds for time of:
2000m Row
50 Push-ups
1 mile Run
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