Warm-Up

2:00 bike, row, ski

2 Sets:

10 Goblet squats
:10 Goblet squat hold
10 PVC pass through lunges
:15 Plank or HS hold

Strength/Skill

Snatch

12 Minutes to build to a heavy single or work on technique

WOD

3 Rounds for time:

500 Meter row or ski
20 Alternating DB snatch 50/35
20 Wall balls 20/14

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Hybrid Conditioning (5:30)

Two rounds for time:

400 Meter Run
400 Meter Ski Erg or Row
400 Meter Run
20 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
400 Meter Run
30 Wall Ball Shots (14/10 lbs)
400 Meter Run
400 Meter Row or Ski Erg

40 Minute time cap