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Main – WOD
Warm-up
Metcon (No Measure)
Run/Row 400/500
Air Squat X 5
Strict Press X 5
OHS X 5
X3
Snatch Mobility / Technique Review
Weightlifting
Snatch (5 X 3 not TNG. Try and Squat Snatch)
Metcon
Metcon (AMRAP – Reps)
For 30 Seconds Each at 80%:
Kettlebell Swings
Wall Ball Shots
Burpees
Rest 90 Seconds
X6
Count Total Reps and rest 5 minutes..
Metcon (AMRAP – Reps)
And then…
For 30 Seconds Each at 80%:
Kettlebell Swings
Burpees
Wall Ball Shots
Rest 90 Seconds
X6
Notice the change in exercise order..