Strength
Snatch
3-3-3-3-3
WOD
3 Rounds
1 minute of Max Up and Over the Box Jumps
30 seconds rest
1 minute of Max Toes to Bar
30 seconds rest
1 minute of Max Calories on the Rower
*Score = total reps
Conditioning
20 Minute AMRAP
In teams of 3:
Partner A: 200m Sprint
Partner B: AMRAP Burpees
Partner C: Rest
The runner is the pace keeper. One runner returns, rotate A – B – C
Core
Alt. Tabata:
L-Sit on Pullup Structure
Hollow Rocks
Then 5-10 minutes of banded hamstring & hip stretching