Warm up: 3 Rounds of Row 15 Calorie, BBWU4S, Dynamic Stretch
Strength: Squat Snatch
EMOM for 12 min. (3 Rounds)
Min 1, 5, 9 – 3 reps @ 70%
Min 2, 6, 10 – 2 reps @ 75%
Min 3, 7, 11 – 1 Rep @ 80%
Min 4, 8 – Rest
WOD: TREASURE ISLAND
10 min AMRAP
5 power snatch 95/ 65
10 OH lunges 95/65
5 HSPU
Icing: Twisted Cross 1 min. ES and Dragon 2 min ES