Lifestyle (Barbell Free)
Every 90 for 10 sets
3 KB/DB Snatch plus 20s hold above head after last rep
*do 3 on left arm then 3 on right arm
WOD below
Performance
Every 90s x 7 sets
1 Snatch Pull + 1 Hang Power Snatch
20 min AMRAP
5 Rounds of
5 C2B Pull-ups or Pull-ups or Ring Rows
10 Push-ups
15 Air Squats
then 400m Run after 5 Rounds