Warmup
Coach Led dynamic movements then, empty barbell work
WOd Prep Work
12 min on clock
min 1-8
Snatch pull + Hang Snatch + Power Snatch
buld to wod weight
then
min 9-12
odd row 10/8 cal
even 5 kb russian + 5 goblet
WOD
For Time:
2rds:
12 American KB Swings 53/35
15/12 Cal Row
directly into
2rds:
12 Goblet Squats 53/35
12/10 Cal Row
directly into
2rds:
10 One Arm KB Snatches 53/35
10/8 Cal Row
directly into
9-6-3
Power Snatch 115/75
Burpee Bar Jump Overs 24/20
