Warm – Up: 250 m run
12 Air Squats
10 Samson Stretch
8 Forward- Mid-Back
6 Kipping Swings
Skill: Power Snatch Complex
EMOM 12 – Perform
1 Snatch Grip Deadlift (stop at power position)
1 Hang Snatch High Pull
1 Power Snatch (receiving bar in 1/4 squat position)
**Athletes may ascend in weight***
MetCon: Helen . (CF Benchmark WOD)
3 RFT
400 m run
21 KBS 55/35
12 Pull – ups
ENDURANCE WOD
2 RFT
800 m (1000 m row)
80 Jump Rope Singles
40 Russian Twist w/ 20/14 wallball
20 Russian KBS . 5/35
10 Pull-Ups (Ring rows)
