Warm-up
3 Rounds
10 Push-ups
10 Supermans
10 Burps
10 Scorpions
Hollow Rock Challenge
100!!
-spend 10 minutes warming up the snatch
Oly
EMOM10
3 Reps
A. Squat Snatch
B. Power Snatch
Choose either A or B depending on your weakness. Ascend in weight only if you are completing all 3 reps without any failed attempts. No Pressing out.
Strength
Deadlift
3-3-3-3
-You should be warm from the snatches. The increases in weight should be 10lb or less between sets. No dropping from the top.
WOD (15 minute cap)
21-18-15-12-9
Toes to Bar
Wallballs (11 feet)
Games- Unbroken