ERIC, MATT and COREY
WARM-UP:
5 min. on a Machine
Dynamic Stretch
STRENGTH:
Snatch Warm-up
Snatch Panda Pull 3 Reps EMOM for 6 min.
Squat Snatch 2 Reps EMOM for 6 min.
WOD: DISARRAY
For Time:
3 Rounds
15/10 Calorie Row
10 T2B
Directly into
3 Rounds
15/10 Cal Bike
10 Power Snatch 75/55
Directly into
3 Rounds
15/10 Ski Erg
10 Alt DB Snatch 50/35
Athletes start at whatever segment you want, then they need to move in order.
ICING:
Get 40 ft. of Handstand Walks in.
KOT – Reverse Nordic 20 Reps