W.U.  12 Min EMOTM

  • Even's: L-Sit Bar Holds
  • Odd's: Ring Support Hold

Each movement is held for :20 sec and rest for :40 sec

Skill:  Power Snatch 

  • Halting Snatch Deadlift 
  • Power Snatch Position

W.O.D's   6 Min AMRAP of

  • 10 x Power Snatches 95/65
  • 30 x Double Unders

-rest 3 mins-

6 Min AMRAP of

  • 150M Row
  • 10 x Russian KB Swings 53/35

CORE:  7 Min AMRAP of 

:40 on :20 off of

  • Russian Twists elevated legs
  • Weighted Superman's 15/10

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