SWOD

Every 2 minutes for 10 minutes (5 sets), complete:
Hang Power Snatch + Power Snatch

– increase load as possible, no touch and go –

WOD

For time (16 min cap):
Run 400m
15 Devil’s Press (50s/35s)
Run 400m
12 Devil’s Press (50s/35s)
Run 400m
9 Devil’s Press (50s/35s)

……….

BURN

2-3 sets of:
10 Single-leg Romanian Deadlift to Curl & Press, each leg
20 DB Chest Flyes on Med-ball @ 3011
20 Banded Row @ 3011
30 sec Banded Anti-rotational, each side