Warm Up
Dynamic warm up then EMOM 6 mins:
-3 EB Snatch Balance
-3 Situp to Straddle
-3 Divebomber Push Up

MOB
Athlete's Choice

A. Snatchy Snatch Snatch
E2MO2M for 16 mins, building in weight to today's max for complex
Power Snatch + Hang Squat Snatch + Snatch Balance
 

B.  Climb and Clean
5-4-3-2-1
Rope Climb*
Clean and Jerk**
*Rounds 5, 4 normal; Rounds 3-2-1 legless
**Increase weight each round
Men - 135, 155, 175, 195, 205
Women - 95, 105, 115, 125, 135

C. Fine We Can Row, Ok?
30s on, 30s off row for 14 minutes
Score = Total Cals

D. Time Permitting Accessory
3x10 Chin Up + 3x10 Ring Dip Superset (weighted if you'd like) because it's time to get *Swole, My Bros*



 

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