Run 400m / Bike 50 Cal / 200 Single Skips
Four slow rounds for quality:
15 PVC Shoulder Dislocates
10 Pause Overhead empty bar
10 Behind-the-Neck Press empty bar
10 Good Mornings
EMOM 10 Minutes
Muscle Snatch + Hang Power Snatch + Overhead Squat + Hang Squat Snatch
Start Light and add weight as you are able.
Power Snatch 1-1-1-1-1
On a 15 minute clock immediately after the EMOM work up to a heavy single for today. Use as many attempts and warm-up sets as necessary.
As many reps as possible in 10 minutes of:
15 Kettlebell Swings 2/1.5
9 Box Jumps 30/24
3 Burpee Bar Muscle Ups
Sub as needed.