Workout of the Day
Fitness
A.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Jumping Squats with Barbell x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
Four sets of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Sit-Ups
Rest 30 seconds
30 seconds of Alternating Reverse Lunges
Rest 30 seconds
30 seconds of Sit-Ups
Rest 30 seconds
30 seconds of Mountain Climbers
Rest 30 seconds
30 seconds of Band Pull-Aparts
Rest 30 seconds
 
Performance 
A.
Take 15 minutes to build to today’s 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RM