WOD

4 rounds
25/20 Calorie Row
25 V-Ups
25 Dumbbell Bench 50s/35s
25 Ring Rows or Bar Rows

* Target time:18-20 minutes
* Time cap: 24 minutes

Cool Down

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)

BBC

10 EMOM
3 Heaving Snatch Balance

*Not a max-out session.
*Add weight when comfortable and focus on mechanics

5 Sets
5 Hang Power Snatch

*50% of heaviest Snatch
*Complete a set every 2 minutes (10 minutes)
*All sets should be at the same weight