tim
Main – WOD
Warm-up
Metcon (No Measure)
Jump Rope 2 Min
Snatch Warm Ups / Drills + Snatch Instruction
Snatch Mobility
Weightlifting
Power Snatch (5X3 – Build to a heavy triple)
Metcon
1: Metcon (Distance)
Pick one of the following two – Rower or AD
@ 80% / Sustainable Pace
Row 2 Min
Rest 2 Min
x5
record meters
2: Metcon (Calories)
@ 80% / Sustainable Pace
AD 2 Min
Rest 2 Min
x5
record calories