Main Set: Every 90 sec for 5
1 Power Snatch +
2 Squat Snatches
Work to heavy
WOD
2 rounds for time:
400m run (wipe your feet!) / 500 meter row
30 Thruster (95/65)
12minute time cap
ICING
Core Work
Get at least 1 round of all 4 movements
Bird-Dog – 3 sets of 10 reps (each side)
Bicycle Crunches – 3 sets of 15 reps (each side)
Side Plank – 3 sets of 20s (each side)
Glute Bridges – 3 sets of 12 reps
