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Main – WOD
Warm-up
Metcon (No Measure)
3 Rounds
8 Box Jump, Step Down
8 Ab Mat Sit Ups
Tabata HS Hold Facing Wall :20/:10 X 4
OHS/Snatch Mobility
Weightlifting
Hang Power Snatch (3X3 @ 85% of max)
Metcon
A: Metcon (Distance)
Choose A or B based on what you have working on doing. New? Choose A.
Row
3 Minutes @ 80%/Aer/Sustainable Pace
3 Minutes Rest
x 4
B: Metcon (Calories)
AD
3 Minutes @ 80%/Aer/Sustainable Pace
3 Minutes Rest
x 4