Warm-Up

2 Sets:

5 Calorie Row
10 Pineapple Pickers
5 Dynamic Scorpion
3 Stationary Inchworms

Strength/Skill

5 Sets:

High Hang Power Snatch + Hang Power Snatch + Power Snatch
(Weight by Feel)

WOD

EMOM

Every 4 Minutes for 16 Minutes (4 Sets):

10 Calorie Row (online sub with 100 meter run)
10 Alternating DB Snatch 50/35
20 Air Squats

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Sweat

Warm up

3 Sets:
1/2 Manmaker preview, no DB’s
(Plank, push-up, row, deadlift)
10 Banded side-steps
10 Sit-ups

WOD
15 min. AMRAP

Every 3 min. 3 burpees

1/2 Manmaker with DBs
20 Skiers
10 air squats