workout

warm up 5 mins row or

1 mile on bike

A) EMOM 5 mins

snatch dead+ hang from hip+ ohs squat (50-70%)

B) EMO2M for 10 mins

 snatch x2 + ohs @75% 

B) E2MO2M for 6 mins

Snatch pull x3 @ 100-105%

B) 3 rounds for time (15min time cap) :

Helen 

400m run

21x kb swings 53/35

12x pull ups