In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch & Overhead Squat complex – 1 PS + 1 OHS – 15 minutes to hit a heavy set
Fitness: EMOM 12, Even minutes: 0:40 flutter kicks, Odd minutes: 10 Russian KB Swings

Part 2 – Conditioning:

Performance: P: CFNE “Bangarang” for time (14 min time cap):

  • 21 Power Snatch (95/65lb)
  • 21 Burpee
  • 21 Pull-up
  • 15 Overhead Squat
  • 15 Burpee
  • 15 Pull-up
  • 9 Snatch
  • 9 Burpee
  • 9 Pull-up

Fitness: “Ruffneck”

AMRAP 12 min of –

  • 21 S2OH
  • 15 Burpee
  • 9 Pull-up/Ring Row