Strength
2x5 sets Hang Squat Snatch (above knee)
5x5 sets Snatch Balance
Metcon 1
EMOM x15 mins
Min 1: 6 Pistols + 2 Muscle Ups
Min 2: 2 Power Snatches + 2 Overhead Squats (115)
Min 3: 3 Bar-facing Burpees + 3 Handstand Push-ups
Metcon 2
Buy-in: 200m Row
Then,
21-18-15-12-9-6-3
Wall Balls
Ball Slams,
Buy-out: 200m Row
WOD
AMRAP x12 mins
10 Hand-release Push-ups
20 Air Squats
30 Abmat Sit-ups
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