Strength

10min EMOM

Hang Power Snatch + Hang Squat Snatch

Building with each set

add 5-10lbs each week

WOD

14min EMOM

Min 1: 50s Assault Bike (80% effort) 

Min 2:    5 Power Snatch 115/75

Capacity Work

Min 1: Bike

Min 2: 8 Alt Dumbbell Snatch

Comp HW

10min AMRAP (slow pace)

10 Strict HSPU

40 Double Unders

20 Alt. Pistols

10 Burpees

-Rest 3min, Repeat for a second round

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