WOD:

#30something

30 Calorie Row  (30 Cal on Ski Erg or 20 Calorie on Bike)

30 Box Jump Overs (24/20)

30 Power Snatches (95/65) *UnLoaded Plate Ground to Overhead

30 OH Step Back Lunges (95/65) *UnLoaded Lunges holding DB’s 

30 Hang Power Cleans (95/65) *UnLoaded KB Swings

30 Box Jump Overs (24/20)

30 Calorie Row  (30 Cal on Ski Erg or 20 Calorie on Bike)

STRENGTH:

Back Squats (20 min)

8 sets of 3 Reps **Appox 85% on up

*UnLoaded 16 min EMOM 

Odd Min:  5 Heavy Goblet squats

Even Min: :30 sec Plank