Skill
Hang Snatch (8 x 2)
EMOM 8′:
2 reps, each starting from the top of the knee, ending in full squat – hold for 2 seconds at bottom of squat
All sets at no heavier than 50-55% focus on positioning and speed – warming up
WOD
With a running clock, complete as fast as possible on the 0:00, 5:00, 10:00, and 15:00:
250m Row
10 Burpees Over the Rower
20 Push-Ups
30 Air Squats
Get and record your time for each of the 4 rounds, enter your SLOWEST as your score for today
Second wave of athletes if needed leave 2 or 3 minutes back each round