Workout of the Day:
A. 3 Rounds Not For Time
x15 Push Ups
x10 Strict Toes to Bar (or bring legs to l-sit position)
x25-30 Sorenson
B. 4×6 Front Squat (build each set)
C. 3 Rounds For Time
30 DB Snatch 40/25
30 Slam Ball 20/10
30 OH Lunges with SB
Competition:
A. Snatch
A. 3×3 Snatch Balance
B. 2×2 Hang Squat Snatch
C. 1×1 Squat Snatch
C. Strength 5×3 Banded Front Squats
C. Strength 5×5 Bench Press
D. Condo
EMOM x 20:
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Assault Bike
Min 3: 200m Run
Min 4: 50 Double Unders