Warm Up
EMOM 6 mins
3 Snatch Balance
10 Leg Swings (each)
3 Pull Ups
 

MOB
Athlete's Choice

Oly Training
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk

Build over the course of the 10 sets to something heavy for the day.

WOD 1 - Short and Sweet
AMRAP 7 mins
5 Snatch (135/95) - any kind
13 Wall Ball (20/14)

WOD 2 - ...Not short nor sweet
Alternating with a partner, 4 rounds each:
Short Lap
10 Muscle-Ups (sub ring pull ups + dips)
20 Deadlifts (225/155 lbs)
30/20 Calorie Row
Partners alternate rounds

Ab-cessory
Superset
3x15 GHD Sit Up
3x8 Strict TTB
 

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