Warm-up (15 min.): Jog in the Box 5 Min. w/footwork. Dynamic Stetch. Snatch Warm-up
Strength (15 Min.): 3 Position Snatch
1 Rep of Each EMOM for 10 Min. AHAP
Power Position, Hang Position, OTG
WOD: ROW AND THROW
For Time 21-15-9 Reps of:
Row for Calorie
Snatch 95/65
Pull-ups
Icing: 10 x 2 Tuck Jumps & 30 GHD Sit-ups