Warm-up

2:00 bike, row, ski

3 Sets:

3 Inchworms
10 Ring rows
10 PVC pass through lunges

Strength/Skill

Power snatch

3-3-3-2-2-1-1

weight by feel

WOD

Four rounds for time:

15 Back rack lunges 75/55
25 KBS 53/35

Compare to: 6/28/2023

Hybrid Conditioning (5:30)

30 Minute AMRAP:

800 Meter run
20 Burpees
1,000 Meter row
50 Sit-ups
40 Calorie bike