Strength
EMOTM for 18 mins
1 Full Snatch + 1 Overhead squat
Option 2 1 power Snatch + 1 Overhead squat
Conditioning
21-15-9-15-21
Thrusters (75/55)
pull-ups
Calorie Row
Cardio 🔥 Burn
21-15-9-9-15–21
Thrusters
Banded pull-ups or Ball Slams
Calorie Row
3 to 4 rds
1 min each
Hollow hold
Plank
sit ups
Russian twists