Warm-Up

2:00 bike, row, ski

2 Sets:

:30 Jump rope
10 Single banded lat pull downs
10 Halo squats
5 KB deadlifts

Strength/Skill

Snatch

EMOM for 5 minutes

1 @ 80%

EMOM for 3 minutes

1 @ 85%

EMOM for 2 minutes

1 @ 90%

WOD

For time:

40 Calorie bike
50 Double-unders
20 Back squats 185/135
50 Double-unders
40 Calorie ski

Compare to: 11/21/2024