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STRENGHT

POWER SNATCH
touch and go

6 x 3

90″ rest between

UP TO 50%

WOD

5 RDS

20 kettlebell snatch
16 one arm kb over head squat
12 burpee

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

PUSH UP TEMPO 303
6 X 5

start with straight arms, 3 seconds to go chest on ground and 3 seconds to go up

60″ rest between rounds

WOD

5 rds

8 reverse snow angel
10 biceps with towel
12 burpees no push up and no jump