SWOD

Every 30 seconds for 15 reps, complete:
Power Snatch x 1 rep – HEAVY

– maintain same weight for all reps –

WOD

Every 5 minutes for 25 minutes (5 rounds), complete each for time of:
8 Power Snatch (115/75)
16 Overhead Squats (115/75)
24 Abmat Sit Ups

……….

BURN

EMOM for 28 minutes:
Minute 1– Dumbbell Floor Press w/ Single Leg Glute Bridge Iso Hold 6 each leg
Minute 2– 6 DB Thrusters/30 DU’s
Minute 3– 15 GHD Hip Extension DB Row
Minute 4 – 30 DU’s/ 6 DB Thrusters