Workout Of The Day

3x) 3 H. P. Snatches
3x) 3 below the knee H. P. Snatches
4x) 3 low hang P. Snatches
5x) 2 P. Snatches + 2 OHS
5x) 3 Sq. Snatches

40*30*20*10

WBS

*=200/250m Row/Ski or 10/12 cal Bike

TC: 10

1-2 min Hang
1-2 min Frog
1-2 min Couch Stretch

I) 5 BSQ@31X0

II) 8-10 SA DB Rows/s

100m Farmers Carry
200m run
10 Burpees

TC: 16

1-2 min Calf Stretch
1-2 min Banded Lat Stretch
1-2 min Dragon

8-10 Staggerd Stance DB DL/s
+8 Push Press
+15 Supermanns

21-15-9

H. P. Cleans
T2B

TC: 7

1-2 min Banded HS Stretch
1-2 min Preacher
1-2 min Cobra

AMRAP 16

12 sync. DDB H. Snatches
16 sync. DDB FR Lunges (Sclae up: OH)
200/225/250m Row
20 T2B
20 Pull ups
20/22/24 cal Bike

3-5 min Box Breathing

8 Front foot elev. Back rack reverse Lunges/s
+ME Pull ups
+30 sec hollow hold/20 hollow rocks

I) 30 sec L Hang
II) 30 sec Back Extension hold
III) 30 sec (Ring) Sup. hold
IV) 45 sec Erg

1-2 min Pigeon
1-2 min Banded Lat Stretch
1-2 min Cat Cow

I) 6 RDL

II) 8-10 Dips

I) ME Ski
II) ME Row
III) ME Row
IV) ME Bike
V) ME Bike

1-2 min Paket
1-2 min German Hang
1-2 min Toe Touch