Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then
5 90/90
5 Snatch Grip RDL
5 Hang Muscle Snatch
5 Drop Squat (1/4) (no barbell)
5 Power Snatch
Power Snatch (5 x 3 @ 60%)
Metcon (AMRAP – Rounds)
EMOM 14 Min:
Odd – 20/16 Cal Row
Even – 10 Wall Ball + 10 Ring Dip
We need 15 seconds of rest each minute. Sub push ups for ring dips.
16/13 Cal Bike
Variation 1:
16/13
8 + 8
Variation 2:
13/10
8 + 8