Warm Up:
50 Jumping Jacks
then
3 rounds withย Barbell or PVC
5 Snatch Grip Deadlifts
5 Hang Muscle Snatch
5 Snatch Balance
Strength: 12 Min EMOM
1 Hang Snatch
Workout: 14 min cap
40 DB Bench Press 50/35’s
50 KB Swings 53/35
Run 3 laps or row 750m
50 KB Swings 53/35
40 DB Bench Press 50/35’s
T1: modify as needed
T2: as written
T3: 70/53
Extra:
4 rounds
15 cal bike
20 jumping lunges
run 1 lap
rest 1 min