Warm up

5’ Jump rope

 

5’-10’ Free Flow

 

Strength

Snatch Balance + OHS with 5 second pause at the bottom

 

“For Time”(20’ Time Cap)

3 legless rope climbs

9 Back squats @185/115

20 Bar facing burpees

2 legless rope climbs

15 front squats @155/105

20 bar facing burpees

1 legless rope climbs

21 OHS 135/95

20 bar facing burpees