Warm-up

2:00 bike, row, ski

3 Sets:

10 Sit-ups
:15 Bar hang
100 Meter jog
10 PVC pass through lunges

Strength/skill

EMOM for 7 minutes:

1 High hang snatch + 2 Hang snatch

WOD

4 Rounds for time:

400 Meter run
7 Hang power cleans 35/95
7 Toes-to-bar

20 Minute time cap

Hybrid Conditioning

Every 8 Minutes for 24 minutes:

800 Meter run
100 Meter farmer carry
20 Goblet squats