WOD:
Fast & Heavy

AMRAP 24’
In teams of 3 alternating full rounds
15 med ball cleans (20/14)
20-15-10 shuttle sprint
9 med ball cleans (20/14)

 

Swan & Barbell

A. EMOM 5’ Hi-hang snatch, then
EMOM 5’ hang snatch, then EMOM
5’ snatch

B. Barbell Cycling
Every 4’ for 3 sets: 5 Touch and go
squat snatch (add weight each set
and work on cycle time)

C. Accessory - Super set
5x10 Good Morning (heavier)
5 x20 alt. DB curl