Warm up

800m Group run

 

2RNFT

5 burpee broad jump

10 Banded pull aparts

6 OHS with band

6 Narrow grip OHS with empty barbell

6 squat snatch from pocket with empty barbell

 

10’ EMOM 

1 squat snatch building in weight each set

 

Conditioning

6 rounds

12 Toes 2 Bar

9 Deadlifts @115/85

6 Power snatch @115/85

 

rest as needed

 

10’ AMRAP

10 Hollow rocks

15” anti rotational band hold each side

20” Hold at the top of rings

25 Russian twist