STRENGTH: (15 min)

Snatch

5×3 Hang Snatch at 65%

BeachFit will do:

12 Min EMOM

10 DB Push Press

10 DB Alt Lunges (5 leg)

WOD:

3rds for time:

21 Calorie Row (300m Run)

15 Bar Facing Burpees

9 Squat Snatches (135/95lbs) *Scale to Power Snatch if needed. **Beach Fit Plate Ground to Overhead

CASHOUT:

1-3rds

:40 sec Plank Hold

30 Grasshoppers (R/L=2)

20 Weighted Ab Mat Sit ups (Rx+GHD)

10 Weighted Glute Bridge or Weighted Back Extension